--- Find A Workout ---

WorkoutGOOD HARD WORKOUT!!!
Ability Level:USS Sr./Jr. National Level
Type:General
Course:SC Yards
Duration:120 + Minutes
Distance:8500
AuthorCorey D'Agostino
Submitted By:Corey D'Agostino
Club:Badger Swim Club/University of Maryland Swim Team
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 800 swim
800 kick
800 pull 		continuous
Pull Set 10 * 100
with strap and paddles 		1:15
Kick Set 5 * 200
75 fast
75 easy
50 fast

BEST STROKE 		3:15
Drill Set 5 * 100
BEST STROKE
drill
nice and easy 		2:00
Pre-Set 5 * 200
80-90%
freestyle 		2:30
Main Set 10 * 400
5 pull with strap and paddles
5 swim
this is the main set so these are to be done fast
**THIS SET CAN ALSO BE DONE IN BEST STROKE, OR 5 IN STROKE AND 5 FREESTYLE 		4:30 freestyle- pull and swim
4:50 backstroke- swim
5:00 backstroke- pull
Warm-Down 10 * 100
number 10 should be fast and the get slower as the set goes on. This is the only real way to prevent lactic acid buildup. 		1:30

Total = 8500 SC Yards


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.