--- Find A Workout ---
| Workout | hard JOHN's middle distance workout |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Middle Distance Free |
| Course: | SC Meters |
| Duration: | 120 + Minutes |
| Distance: | 8100 |
| Author | john |
| Submitted By: | john |
| Club: | john |
| Club/Author Info: | john
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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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12*150's
every 150-100 free 65-70%,50 fly/back/breast/free 75-80%
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every 2:30 for each 150
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Kick Set
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10*50's kick free
evry 50-70%
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every 1:15
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Pre-Set
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5*200's
every 200-100 70%+100 75%
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every 3:30 for each 200
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Main Set
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10(200+50+50)'s
200-75%
1st 50-8 seconds from record
2nd 50-5 seconds from record
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after 200&1st 50-10 seconds rest
after 2nd 50- 40 seconds rest
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Drill Set
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8*75's free
25 kick,25 drill,25 swim
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20 seconds after each 75
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Main Set
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8*100's free
1,4-80%
2,5-85%
3,6-allout!
4,8-easy
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after 1,4- 30 seconds rest
after 2,5- 40 seconds rest
after 3,6-easy
after 4,8-none
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Warm-Down
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4*100's free
1st-80%
2nd-65%
3rd-50%
4th-30%
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take your time
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Total = 8100 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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