--- Find A Workout ---
| Workout | example of a tuesday workout |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | 12200 |
| Author | shannon |
| Submitted By: | shannon |
| Club: | mvn |
| 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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6x400
(every 4th lap is IM order)
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5:45
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Kick Set
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10x100
(descend with board exp. backstrokers on back)
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1)-2:00
2)-1:50
3)-1:40
4-10)-1:30
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Pre-Set
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10x100
(4,7,9,10 are fast specialty other than free, hr-140)
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1:30
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Main Set
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3 rounds of:
100 swim, 200 kick, 300 pull, 400 IM, 500 swim
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100-1:15
200-2:45
300-4:00
400-5:45
500-5:30
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Drill Set
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16x50
(IM drill-swim, hr-120)
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:43
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Pull Set
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4x400
(descend; back and fly- 350, breast- 300)
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5:20
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Warm-Down
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3x200
ascend
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Total = 12200 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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