--- Find A Workout ---
| Workout | Coach's Fun |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Middle Distance Free |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 6200 |
| Author | FAST Coach |
| Submitted By: | Foster |
| Club: | FAST |
| Club/Author Info: | To make this practice even more challenging you can lower the intervals to push yourself.
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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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900
300 choice
300 drills
300 free
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no intervals, take it nice and easy
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Kick Set
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8 x 100's
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1:35
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Main Set
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800
2 x 400
4 x 200
8 x 100
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10 min. ( 1:25 per 100)
5:20 ( 1:20 per 100)
2:30 ( 1:15 per 100)
1:10
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Other
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4 x 100's sprint
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2 on 1:05
2 on 1:00
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Other
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12 x 50's
6- 25 under H2O
25 sprint fly
6- 25 under H2O
25 sprint free
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1:15
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Warm-Down
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300 easy
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Total = 6200 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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