--- Find A Workout ---
| Workout | All freestyle. All in sets of 4 |
| Ability Level: | USS ABC Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 4900 |
| Author | Jay Hall |
| Submitted By: | Amy |
| Club: | Maloney H.S. Swim Team |
| 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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Pre-Set
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1000
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Initial swim, 75 - 80%
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Main Set
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4 x 200 with fins
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@ 3:00
Odds are sprint, under 2:15
Evens are kick with board under 2:25. Make the water boil!!
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Main Set
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4 x 125
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@ 2:15
Keep under a 1:30
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Main Set
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4 x 200
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@ 4:00
Each 200 is broken with 10 seconds rest at each 50.
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Main Set
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4 x 100
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@ 1:45
Try to keep it stretched but still on or under a 1:10
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Main Set
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4 x 100 with fins
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@ 1:30
Fast!! Keep times around 1:00 or 1:05
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Warm-Down
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1000
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Final swim, keep pace about 70 - 80% Breathe every 3.
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Total = 4900 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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