--- Find A Workout ---
| Workout | READ ME!... SWIM ME! |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | 7100 |
| Author | JAT |
| Submitted By: | GREER M. |
| Club: | CCAT SWIMMING |
| Club/Author Info: | CCAT #1
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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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600:
200 SWIM
100 KICK
100 PULL
200 SWIM
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NONE
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Pre-Set
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8X100:
50 DRILL
50 FREE
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1:40
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Other
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400 FREE 6:00
100 IM 135
300 FREE 4:30
200 IM 3:05
200 FREE 3:00
300 IM 5:00
100 FREE 1:30
400 IM 6:30
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Main Set
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X6{ 50 KETCHUP (DRILL) :55
25 CHOICE DRILL :35
75 KICK 1:10
50 ALL OUT :55
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Pull Set
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5X300 PULL 4:30
NEGATIVE SPLIT BY 300
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Main Set
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8X100 DECEND 1-4 STROKE
EG:
X2{ 1=EASY (COW PACE)
2=PACE
3=HARD
4=ALL OUT SPRINT!
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2:00
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Warm-Down
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200
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BUH BYE- YOU'RE DONE
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Total = 7100 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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