--- Find A Workout ---
| Workout | hard long but classic workout |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | General |
| Course: | SC Meters |
| Duration: | 120 + Minutes |
| Distance: | 20000 |
| Author | Coach Baily |
| Submitted By: | James Johnson |
| Club: | FC barcelona |
| Club/Author Info: | they are not realy(they are from spain)
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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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4000m-
800 IM,800 free,800 choice,800 breath every 3-5-7-9,800 free quite fast
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5 minuts after 4000m
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Pre-Set
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3000m-
500 free,500 best stroke,500 worst stroke,500 drills choice,500 kick choice,500 choice quite fast
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5 minuts after 3000m
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Main Set
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2000m-
400 free,300 choice,200 IM,100 choice-do this set twice
400-70% from record
300-75% from record
200-70% from record
100-easy
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30 seconds after each distance
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Other
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1000m-
with flippers 100 free/100 back
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none
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Pull Set
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1000m-
5*200 pull easy
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20 seconds after 200
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Drill Set
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2000m-
20*100-2 choice/2 free
odds 100-drill
even 100-kick
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20 seconds after 100s
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Pre-Set
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3000m-
500 free,400 IM,300 choice,200 free,100 choice-do this set twice
500-70% from record
400-75% from record
300-75% from record
200-80% from record
100-easy
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20 seconds after 500 and 200,30 seconds after 400 and 300
1 minute after set
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Main Set
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4000m-
4*1000
1st 1000-free pace of 200 best stroke(not free)
2nd 1000-500 kick,500 drills choice
3rd 1000-choice all out on time!!!!!
4th 1000-free technique
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2 minuts after each 1000
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Total = 20000 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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