--- Find A Workout ---
| Workout | a warm up for 200 free |
| Ability Level: | Lap Swimmer |
| Type: | Middle Distance Free |
| Course: | SC Meters |
| Duration: | 60 Minutes |
| Distance: | 3300 |
| 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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3*200
200 choice 200 IM 200 free
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20 seconds rest for 200
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Kick Set
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2(6*50) kick
1st,3rd,5th in free
2nd-fly 4th-back 6th-breast
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every 1:10 for free
every 1:15 for fly back and breast
1:00 after 6*50's
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Drill Set
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6*150 free
every 150 goes like that:
100 drill
50 pace getting faster
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every 2:30 for 150
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Main Set
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8(50+50)
1st 50-70%
2nd 50-pace of 200 all out
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after 1st 50- 10 seconds
after 2nd 50-30 seconds
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Warm-Down
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100 easy
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Drill Set
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2nd 100 of 200- on time!
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Warm-Down
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200 easy
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Total = 3300 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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