--- Find A Workout ---
| Workout | open water pool endurance speed work |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Open Water |
| Course: | LC Meters |
| Duration: | 120 Minutes |
| Distance: | 8800 |
| Author | John Young |
| Submitted By: | John young |
| Club: | Wenden (Australia) / Swim Atlanta (US) |
| Club/Author Info: | 1998 assistant coach NSW Open Water Squad
Coached and handled for swimmers in :
Latraversee Magog 1999
Latraversee / Fina World Cup Lake St. Jean 1999
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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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3 x 200 Fs
20 x 50
5> fs
5> tarzan (head-up swimming)
5> bk
5> bk drill
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3:15
:50
:55
:50
:55
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Pre-Set
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10 x 100
odds 100's fly
even 100's fs
all at 40 bbm
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1:50
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Main Set
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6 x 500
200 easy
1000 timed effort pull
200 easy
1000 timed effort with fins
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6:10, 6:05, 6:00, 5:55, 5:50, 5:45
5:00
15:00
5:00
15:00
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Warm-Down
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16 x 50
odd 50's double arm Bk
even 50's loose Fs (high shoulder rotation)
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:55
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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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