--- Find A Workout ---
| Workout | swimming |
| Ability Level: | USS ABC Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 5950 |
| Author | Sean Peterson |
| Submitted By: | Sean Peterson |
| Club: | CBSC |
| Club/Author Info: |
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Set Category
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Set Description
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Set Intervals
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Warm-up
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400 free swim (stretch and glide, pay attention to turns and
rotation)
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No intervals
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Pre-Set
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5*200 (long extentions and strong pull)
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Easy on 2:45 or use last two as build up at 2:30 and 2:20
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Main Set
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Three sets of 6*75 (speed and pace are buth important,
save energy for other sets)
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first set on 1:10
second set on 1:05
third set on 1:00
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Pull Set
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200 pull w/bouys stretch
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no interval
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Drill Set
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12*125 IM. alternate 75
75 fly, 25 back, 25 brst.
25 fly, 75 back, 25 brst.
25 fly, 25 back, 75 brst. ect.
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go at a pace that you can handle
2:30 is a nice pace
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Warm-Down
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3*500 Stretch
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7:30
7:15
6:45
Easy dont go all out. remember this is your cool down
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Total = 5950 SC Yards
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Swimming World is first and foremost concerned with the health and safety of its readers.
If you have not been involved in an ongoing exercise regimen
for at least six months, prior to attempting any of the workouts/exercises, check with your physician.
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