--- Find A Workout ---
| Workout | middle distance... get in shape |
| Ability Level: | USS ABC Level |
| Type: | Middle Distance Free |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 4400 |
| Author | Mark Daluge |
| Submitted By: | Mark Daluge |
| Club: | Seminole Swim 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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200 Swim
200 Kick on back any stroke
200 Pull (every other - your choice stroke)
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:30
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Pre-Set
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8X50's (all Free)
Ladder
#1 12 1/2 Hard 37 1/2 ez
#2 25 Hard 25 ez
#3 37 1/2 Hard 12 1/2 ez
#4 50 HARD!!!
2X through
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On 1:10
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Main Set
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16 X 200
Desc 4
Build up so 4th is Good Effort on every set of 4
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1st time through 4:30
2nd 4:20
3rd 4:00
4th 3:45
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Warm-Down
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200 swim down (long and smooth)
200 Back (concentrate on finishing pull throughout)
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Total = 4400 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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