--- Find A Workout ---
| Workout | 200 IM, 50 free, 50 breast, 50 fly |
| Ability Level: | USS ABC Level |
| Type: | General |
| Course: | LC Meters |
| Duration: | 120 Minutes |
| Distance: | 3,900 |
| Author | Coach Katie |
| Submitted By: | Coach Katie |
| Club: | MDSC |
| 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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200 free
200 IM: 50 drill/50 swim
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at your own pace
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Kick Set
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4 x 100 kick, IM order: 50 easy/50 fast
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15 sr ( seconds rest ) between each 100
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Pre-Set
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12 x 50 #1,4,7,10: fly #2,5,8,11: breast #3,6,9,12: free
descend 1-3 ( do that four times to equal 12 )
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1:00 for fly and free, and 1:00 or 1:10 for the breastroke.
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Main Set
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6 x 200 IM
descend 1-3 ( do that twice to equal 6 )
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4:00, or 20-30 seconds rest
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Main Set
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10 x 50 free, 25 sprint/25 easy
#9 and 10 are all-out the whole 50
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1:00
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Pull Set
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400 Breathing practice: 3-5-7-3 by the 100s
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your pace
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Warm-Down
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200 IM, 200 choice
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Total = 3,900 LC 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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