--- Find A Workout ---
| Workout | a hard workout |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | General |
| Course: | SC Meters |
| Duration: | 120 + Minutes |
| Distance: | 7000 |
| Author | Peter Brown |
| Submitted By: | Larry Fishenson |
| 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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5*200-1st 4 in IM,last in free
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3:30
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Kick Set
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2*(8*50)-1 set in IM, 1 set in best stroke
in best stroke set-1st&3rd-kick hard,2nd-kick easy,4th-swim technique'
in IM set- odds-kick easy,even-kick hard
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1:15
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Pre-Set
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15*100-odds in free,even in best stroke
free- Teken 2/3
best stroke-Teken 3/4
(the lowest Teken is Teken 2 and the highest Teken is Teken 6. Teken 2 is pulse 132,Teken 3 is pulse 144,Teken 4 is pulse 156,Teken 5 is pulse 168, and Teken 6 is pulse 180)
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1:40
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Drill Set
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8*50 drills choice
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1:10
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Main Set
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2*(3*300)
in each set-300 free Teken 3,300 with 200 best stroke Teken 3 and 100 IM Teken 2,300 free Teken 4.
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4:40
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Other
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800m 100 free/100 back
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none
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Main Set
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5*100
50 free in pace of 100 best stroke,50 best stroke allout.(if your best stroke is free,do 50 in pace of 200 free and 50 allout)
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5 seconds after 50.
3:00 for 100s
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Warm-Down
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200 easy
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Total = 7000 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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