--- Find A Workout ---
| Workout | Very Hard |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | General |
| Course: | SC Meters |
| Duration: | 120 + Minutes |
| Distance: | 5000 |
| Author | Kim Longland |
| Submitted By: | Little Miss |
| Club: | White Oak S. C |
| Club/Author Info: | Club address:Eltham Baths,
Eltham, LOndon
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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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skips: 200m swim
200m kick
200m IM
200m Pull
200m Swim
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Straight
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Pre-Set
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12 * 50m on 45seconds
Pulse rate 150 - 170
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Main Set
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6 * 100m on 6 minutes
maximum pulse rate
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Kick Set
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16 * 25m on 1 minute
flat out
sprints
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Drill Set
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400m mixed drills
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10 seconds after every 100m
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Pull Set
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8 * 50m on 55 seconds
Frontcrawl / Backstroke
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Warm-Down
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800 steady swimming
400 warm down
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Total = 5000 SC Meters
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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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