--- Find A Workout ---
| Workout | a hard but nice workout |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | General |
| Course: | SC Meters |
| Duration: | 120 + Minutes |
| Distance: | 10500 |
| Author | coach mark McKOLLIN |
| Submitted By: | adi cellery |
| 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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400 free
400 IM
200 choice
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7:00
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Pre-Set
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10*200
100 free
75 free faster
25 choice fastest
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3:05
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Kick Set
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3*200 IM
25 kick 25 swim
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3:30
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Main Set
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4*400,3*300,2*200,100
400s-free
300s-1 free,1 IM,1 choice
200s-1 free,1 choice
100-choice allout
in each series pulse getting higher
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400s-5:45
300s-4:45
200s-2:50
after each series 1 min more of rest
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Pull Set
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8*100-odds pull,even drill
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1:50
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Main Set
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2*1500
1st-500 free,500 choice,500 free
2nd-free every 300 pace starting from easy,to medium,to fast,to faster,to allout
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25:00
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Warm-Down
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400 easy
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Total = 10500 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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