--- 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: | Madison Aquatic Club -These are my favorite kinds of workouts! Enjoy! |
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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