--- Find A Workout ---

WorkoutHeart Rate Workout Mid Season
Ability Level:USS Sr./Jr. National Level
Type:Middle Distance Free
Course:LC Meters
Duration:120 + Minutes
Distance:6.1km
AuthorIan G Browne
Submitted By:Ian G Browne
Club:The Southport School
Club/Author Info: A Successful Private Boys School Swim Team/Club that is very keen on an exchange program with other Clubs during the School term on January - March.



Set Category Set Description Set Intervals
Warm-up 500 Choice
Mixing Fr & Form

20 x 50
Rev. IM order on 50sec. 		Roll shoulders over. Hold technique.
Pre-Set 2(4x100 Kick on 2min)Fr/Fo
2(4x100 Free on 1.15)
2(6x50 Fr/Fo on 1.15)1-3,4-6 		Technique must be sustained. Max effort in 50's on 3 and 6.
Main Set 6(50m on 40sec)
6(100 on 1.20 )
6(150 on 2.00 )
All Free. Must hold 5 strokes to a breath. No rest between sets.
Warm-Down 12x50m on 50 loose.
Controlled warm down. hold stroke.



Total = 6.1km LC Meters


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.