--- Find A Workout ---
| Workout | middle distance workouts |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Middle Distance Free |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 10000 |
| Author | Dave Estes |
| Submitted By: | Elliot Ptasnik |
| Club: | Seahawks Swim Team |
| Club/Author Info: | Located in Belleville, IL
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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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6x300
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coaches choice of interval, build into set.
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Pre-Set
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10x75
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odds drill, even fast
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Main Set
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3x500 - descend
4x200 - odd sprint/even choice
3x500 - descend
3x200 - odd sprint/even choice
3x500 - descend
2x200 - odd sprint/even choice
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descend intervals by sets
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Pull Set
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8x100
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descend by 1-4, 5-8
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Warm-Down
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7x50
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on the minute, loosen down
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Total = 10000 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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