--- Find A Workout ---
| Workout | Middle distance |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Middle Distance Free |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | 7500 |
| Author | Me |
| Submitted By: | Rich |
| Club: | Sallies |
| Club/Author Info: | #1 in DE High School Swimming
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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 600 drill/kick/swim by 200
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none
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Pre-Set
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40 x 25 IM order by 10
1-6 drill, 7-10 build by 25
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:30
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Kick Set
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12 x 100 kick w/ board
build by 3
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1:55
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Pull Set
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3 x 300 w/ paddles
odds free breathing 3/5/7/9 by lap
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:10 rest
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Main Set
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3 x 300 70%
5 x 200 holding pace :29 50's
8 x 100 @ 500 pace
10 x 50 sprint all out
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3:30
2:30
1:15
1:00
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Warm-Down
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400
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done leave
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Total = 7500 SC Yards
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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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