--- Find A Workout ---
| Workout | fly/back/mid free |
| Ability Level: | USS ABC Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 5,000 |
| Author | liebmann |
| Submitted By: | liebmann |
| Club: | MAC |
| 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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600 swim
400 kick
200 pull
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none
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Drill Set
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8 x 50 over/under
catch up free
catch up back
head up free
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On 1:00
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Main Set
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300 hard free
3x100 drill back
300 cruiz free
3x100 cruiz back
300 ez free
3x100 hard back
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300's on 15, 10, 5 sec rest
100's on 1:35, 1:25, 1:15
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Kick Set
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200 dolph kick w/monofin
100 dolph K w/o monofins
6x50 fly
200 dolph K w/fins
100 dolph K w/o fins
6x50 fly
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200 K's 10 sec
100 K's w/o 1:40
6x50 F on :50
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Warm-Down
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4x100 warm down
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none
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Total = 5,000 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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