--- Find A Workout ---
| Workout | awsome work out |
| Ability Level: | USS ABC Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 7,800 |
| Author | ?????? |
| Submitted By: | Bree |
| Club: | humboldt coast aquatics |
| 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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600 free
600 choice
16x50 choice build by 50s
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600's: just take it easy
16x50s: concentrate on building the 50s while doing them on 1:30
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Pre-Set
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2x400 IM (swim, kick, drill, swim)
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broken at each 100 for 10sec
20sec inbetween each 400
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Main Set
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10x50 choice
9x50 free
8x50 breast
7x50 back
6x50 fly
5x50 choice
4x50 free
3x50 breast
2x50 back
1x50 fly
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10x50- 2:00
9x50- 1:40
8x50- 1:20
7x50- 1:00
6x50- :40
5x50- 1:50
4x50- 1:30
3x50- 1:10
2x50- :30
1x50- :50
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Kick Set
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16x50 (fly, back, breast, free repeting four times)
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1st set of 4: :50
2nd set of 4: :55
3rd set of 4: 1:00
4th set of 4: 1:05
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Pull Set
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6x75 sliding IM
1. fly, back, breast
2. back, breast, free
3. breast, free, fly
4. free, fly, back
2x
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@ 1:30
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Warm-Down
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1000 free
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Total = 7,800 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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