--- Find A Workout ---
| Workout | OH YA ITS HARD |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | 9,000 |
| Author | ALLEN/RUSS |
| Submitted By: | ALLEN |
| Club: | DRD |
| 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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400 SWIM
300 KICK
300 PULL
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10 SEC REST
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Main Set
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800PULL
4X200 SWIM
600 PULL
3X200 SWIM
400 PULL
2X200 SWIM
200 PULL
200 SPRINT
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10 SEC REST AFTER THE PULL
200 @ 2:50
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Drill Set
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10X50 UNDER OVER
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1:30 MAKE THEM ALL
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Pull Set
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10X150
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2 MIN
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Kick Set
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20X50 KICK
IM
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10 SEC REST
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Main Set
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1000 FLY SWIM
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GOOD PACE
NOT SLOW
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Drill Set
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14X50
STROKE/FREE DRILLS
CHOICE
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60
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Warm-Down
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300 ez
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Total = 9,000 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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