--- Find A Workout ---
| Workout | mid distance and IM |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Middle Distance Free |
| Course: | SC Meters |
| Duration: | 120 Minutes |
| Distance: | 5600 |
| Author | Coach Brian Jones |
| Submitted By: | David Hartly |
| Club: | |
| 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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8*125-1 free,1 IM order
100 drill hart rate(HRA) 140,25 pace of 100
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@ 2:15
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Kick Set
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25 fly,50 back,25 breast,100 free
100 fly,25 back,50 breast,25 free
in each set starting from easy till fastest
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30 seconds for 25(1:00 for 50s,2:00 for 100s
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Main Set
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10*200-odds free/even IM
in free-starting from HRA 130 and each time-get up in 5
in IM-starting from HRA 155 and each time get down in 5
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after odds 20,after even 30
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Drill Set
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400,300,200,100 choice,50(not IM)
in 400 switch arm every 100
in 300 switch arm every 75
in 200 switch arm every 50
in 100 switch arm every 25
50-pick up an arm and do it allout
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20 seconds after distance
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Main Set
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4*(8*25) IM order
1st-HRA 150-155
2nd-HRA 170-180
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every 25 @ 30
after 8-1 min
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Warm-Down
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4*100 IM
1st-HRA 160
2nd-HRA 140
3rd-HRA 110
4th-HRA 0-90
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100s @ 2:30
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Total = 5600 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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