--- Find A Workout ---
| Workout | arobic |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Distance Free |
| Course: | SC Meters |
| Duration: | 120 + Minutes |
| Distance: | 10000 |
| Author | Gary Galbreath |
| Submitted By: | Gary Galbreath |
| Club: | KEY Swimming |
| 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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500 (300 swim, 200 Kick)
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10:00
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Pre-Set
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12 x 100
descend 1-4, 5-8, 9-12
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1:20
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Main Set
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1000
2 x 500 Add up to faster than 1000
800
2 x 400 Add up to faster than 800
600
2 x 300 Add up to faster than 600
400
2 x 200 Add up to faster than 400
200
2 x 100 Add up to faster than 200
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13:20
6:15
10:40
5:00
8:00
3:45
5:20
2:30
2:40
1:15
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Kick Set
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10 x 75
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1:25
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Pull Set
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6 x 200
breathe 3-5-7-9 by 50
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3:00
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Warm-Down
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5 x 50
each one easier
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:45
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Total = 10000 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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