--- Find A Workout ---
| Workout | Hard main set |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Sprint Freestyle |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 6500 |
| Author | Matt Oglesby |
| Submitted By: | Matt Oglesby |
| Club: | Geneva YMCA Ducks |
| 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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400 Ez Swim
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on 6:00
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Warm-up
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5x200
1)Ez swim
2)Catch Up
3)Ripple
4)Kick
5)DPS
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all 200's on 4:00
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Pre-Set
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8x150
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on 2:15
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Main Set
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1x100
2x200
3x300
4x400
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on 1:20
on 2:30
on 3:30
on 5:00
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Kick Set
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10x50 butterfly kicks
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on 1:00
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Warm-Down
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400 EZ swim
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on 6:00
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Total = 6500 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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