--- Find A Workout ---
| Workout | not hard |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | General |
| Course: | SC Meters |
| Duration: | 120 + Minutes |
| Distance: | 7500 |
| Author | Kevin moorhead |
| Submitted By: | Will anders |
| 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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2*300- 1 free,1 IM
2*200- free
4*50- best stroke fast
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300s-30 rest
200s-3:20
500s-50
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Kick Set
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3*300- 50 kick fast,50 easy free
the kick in IM order (except the free)
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20 rest
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Pre-Set
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5*300
in each 300 there is 150 free easy,100 IM faster,50 faster, 25 best stroke allout
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300s @ 4:30
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Drill Set
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8*100 choice- 75 drill 25 swim
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@1:50
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Main Set
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4*300 free/IM/free/choice
4*200 free/best stroke/IM/free
4*100 best stroke
in each set the 1st- is in hart rate 130
2nd- is in hart rate 145
3rd- is in hart rate 140
4th- is in hart rate 155
in the 100s set the hart rate is 165 all the time
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in 300s-20,30,20,1:00
in 200s-25,30,30,1:00
in 100s-30,40,50
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Other
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400 back easy
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none
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Main Set
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2*200 best stroke negative split in time of 6-8 seconds from record
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5:00
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Warm-Down
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100 easy
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Total = 7500 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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