--- Find A Workout ---
| Workout | Gut Check |
| Ability Level: | Lap Swimmer |
| Type: | General |
| Course: | SC Meters |
| Duration: | 60 Minutes |
| Distance: | 2400 |
| Author | Joel King |
| Submitted By: | Joel King |
| Club: | Lebanon High School |
| Club/Author Info: | Head coach of boys & girls teams.
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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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1 x 300 choice
1 x 200 kick choice
1 x 100 drill choice
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by 50's easy/ hard
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Pre-Set
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4 x 25 Kick Starters
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Swim under water half way or as far as possible, then after breaking surface go into a all-out sprint. Only one breath after breaking surface.
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Main Set
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4 x 25 free
4 x 50 free
2 x 100 free
1 x 200 free
1 x 200 free
2 x 100 free
4 x 50 free
4 x 25 free
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@ :30
Rest 1:00(rest only between sets)
@ 1:00
Rest :45
@ 2:15
Rest :30
@ 4:15
Rest 2:30
@ 4:00
Rest 1:00
@ 2:00
Rest :45
@ 1:00
Rest :30
@ :25
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Warm-Down
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1 x 300 choice EZ
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Total = 2400 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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