--- Find A Workout ---
| Workout | hard middle distance |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Middle Distance Free |
| Course: | SC Meters |
| Duration: | 120 + Minutes |
| Distance: | 6700 |
| Author | gelly butter |
| Submitted By: | lily |
| Club: | |
| 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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5*200
fly,back,breast,free,IM
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20 seconds rest
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Main Set
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15*200
1,4,7,10,13 IM 70%
2,5,8,11,14 free 75%
3,6,9,12,15 free 80%
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3:20 for IM
3:10 for 1st free
3:00 for 2nd free
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Drill Set
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600 drill free stile
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none
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Main Set
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12*100
1,4,7,10 IM 70%
2,5,8,11 free 75%
3,6,9,12 free 85%
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1:45 for IM
1:40 for 1st free
1:35 for snd free
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Drill Set
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4*100 drill free stile
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every 1:50
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Warm-Down
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1000 with fins technique and turns
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Total = 6700 SC Meters
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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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