--- Find A Workout ---
| Workout | PAIN |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Distance Free |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | addit |
| Author | Me |
| Submitted By: | Me |
| 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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400 Free
300 IM (k/s/d/s)
200 25 Free/25 Prime
100 Free (breath every 7th)
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30 sec rest in between
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Main Set
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400 IM for time
100x200 Free Descend 1-100 @2:00
1650 Free for time
50x400 Back (1-s/2-k/3-s/4-p/5-s) @5:00
200 Back for time
60x100 Breast (dbl pullouts) @1:20
200 Breast for time
10000 Fly (pull) hold 1:10s, if not, repeat until you do
200 Fly for time
500 Free @5:10
400 IM @4:40
300 Fly @3:20
200 Breast @2:30
100 Back @1:05
500 Free @5:05
400 IM @4:35
300 Fly @3:15
200 Breast @2:25
100 Back @1:00
500 Free @5:10
400 IM @4:40
300 Fly @3:20
200 Breast @2:30
100 Back @1:05
500 Free @5:00
400 IM @4:30
300 Fly @3:10
200 Breast @2:20
100 Back @:55
400 IM for time faster than first
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Warm-Down
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100 Free
75 Fly Back Breast
50 Free (breath every 7th)
25 EZ
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10 seconds rest in between
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Total = addit 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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