--- Find A Workout ---
| Workout | How They Train Grant Hackett, mid-season |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Distance Free |
| Course: | LC Meters |
| Duration: | 120 Minutes |
| Distance: | 8800 |
| Author | Denis Cotterell |
| Submitted By: | Webmaster |
| Club: | Australia |
| Club/Author Info: | Typical mid-season workout by Grant Hackett, featured in Swimming World Magazine
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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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800 meters (150 free/50 form stroke x 4)
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no interval
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Pre-Set
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8 x 150
2 x 150 free (breathe 3, 5, 7)
2 x 150 free/polo/free
2 x 150 free/fly/free
2 x 150 free/back/free
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(on 2:15):
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Pre-Set
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8 x 50
(2 x drills/2 x stroke count/2 x drills/2 x build)
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on 1:00:
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Main Set
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30 x 100
(10 at 30 beats below maximum heart rate, 10 at 20, 10 at 10)
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on 1:40
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Warm-Down
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Swim-off:
2 x (3 x 100/4 x 50 at :45)
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Drill Set
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Fins: 3 x (200 kick/scull/drill/stroke),
4 x 50 explosions with 25m sprint on 1:00
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Warm-Down
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200
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Total = 8800 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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