--- Find A Workout ---
| Workout | Hard Practice |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 5175 |
| Author | Coach Caroline |
| Submitted By: | Elizabeth Foster |
| Club: | F.A.S.T. |
| 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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500 Choice
4x100 Im's
300fr (after each turn add 1 more stroke before breathing)
200 Drills
100 Fr
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Take Time
1:30
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Kick Set
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8x50's
odd-fr
even-choice
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fr-:45
choice-1:00
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Main Set
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800 fr
2x400 fr
4x200 fr
8x100 fr
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12:00 (1:30 per 100)
5:40 (1:25 per 100)
2:40 (1:20 per 100)
1:15
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Other
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Sprint ALL OUT, FAST, FAST, FAST!
4x25 choice
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3:00 between each
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Warm-up
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200 easy, mixing easy stroke and drills
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Total = 5175 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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