--- Find A Workout ---
| Workout | Hard Workout |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Middle Distance Free |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | 8100 |
| Author | Josh |
| Submitted By: | Josh |
| 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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600 free
12x50 on 1:00
descending 1-6, 7-12
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50s on 1:00
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Pre-Set
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16x25 IM order
on :35
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Kick Set
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800 kick straight
(200 each stroke, IM order)
every 2nd 50 fast
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Pull Set
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8x200 pull on 3:30 w/ paddles
breathe 3-5-7-9 by 50
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Main Set
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20x100 on 1:45 (steady pace)
15x75 on 1:15 (descending 1-5, 6-10, 11-15)
10x50 on :50 (no breath/sprint in and out of flags)
5x25 on :50 (SPRINT!)
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Other
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6x25 walk back SPRINT!!!
with lots of rest
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Warm-Down
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200 easy
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Total = 8100 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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