--- Find A Workout ---
| Workout | mid distance |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Middle Distance Free |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 6400 |
| Author | Brendon Bray |
| Submitted By: | Brendon Bray |
| Club: | |
| 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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6x 200
1,3,5= free
2,4,6= choice
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on 45 seconds rest
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Pre-Set
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Pull 3x 500 free
descend
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5:45
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Main Set
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4x
400 free
2x 200 free
all hard
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400 on 2 minutes rest
200 on 1 minute rest
whole set on 17 minutes
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Warm-Down
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10x 50 cool down
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Total = 6400 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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