--- Find A Workout ---
| Workout | intense, hard |
| Ability Level: | USS ABC Level |
| Type: | General |
| Course: | SC Meters |
| Duration: | 90 Minutes |
| Distance: | 4500 |
| Author | Patrick Craine |
| Submitted By: | Patrick Craine |
| Club: | Dartmouth Crusaders |
| 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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4x100's choice
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on 1:45
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Drill Set
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4x50's reverse I.M., concentrate on stroke
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on 1:00
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Main Set
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5x200's free
10x100's free
8x50's free
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on 2:55, doing 2:40
on 1:25, doing 1:15
on :40, doing :35
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Main Set
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4x100's race pace, concentrating on race all aspects of stroke
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on 2:30, doing 1:10
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Kick Set
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4x100's free kick with board
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on 2:00, doing 1:50
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Pull Set
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4x200's free pull, working to threshhold
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on 3:10
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Warm-Down
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3x100's easy
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on 2:00
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Total = 4500 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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