--- Find A Workout ---
| Workout | Newyears day |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | General |
| Course: | SC Meters |
| Duration: | 120 + Minutes |
| Distance: | 21000 |
| Author | Øyvind Røsland |
| Submitted By: | Øyvind Røsland |
| Club: | Oslo IL, Swimming |
| Club/Author Info: | Oslo, Norway
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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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2000 swim change swim set each 200m
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none
start next in 60 s
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Kick Set
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1900 (50 easy/ 50fast deep kicking)
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start next in 60 s
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Main Set
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1800 Im ( 2x800 + 200im)
1700 freestyle ( breat kontrol 3-5-7-9)
1600 Im ( 2x400 + 4x200) 1:2 & 1:4
1500 freestyle 1500 freestyle
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rest 60s
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Pull Set
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1000
1000 pull
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rest 60-40s between
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Drill Set
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500 ( 10x50 best stroke drills)
400 ( 4x100im drills)
300 ( 6x50 worst stroke drills)
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rest 30s between 500/400/300
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Other
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200 ( 50 easy-100max from the blocks -50easy)
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none
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Warm-Down
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100m
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Total = 21000 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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