--- Find A Workout ---
| Workout | KILLER |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | 17500 |
| Author | adam |
| Submitted By: | phil |
| Club: | boontoon swim club |
| Club/Author Info: | YEAH |
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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 1500 mixer
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20 minutes
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Warm-up
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500 free
400 kick
300 reverse IM
200 choice
100 build
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NONE
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Pre-Set
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15 100's
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1-5 115
6-10 110
11-15 105
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Main Set
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20 200's
1-5 Descend
6-10 Descend
11-15 All out
16-20 Negative Split
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1-5 230
6-10 220
5-15 215
16-20 210
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Main Set
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30 50's
1-15 choice
16-30 Free
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1-15 45
16-30 35
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Kick Set
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10 200's with fins
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3 minutes
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Pull Set
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2 1000's paddles
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14 minutes
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Drill Set
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60 50's, drill choice
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1 minute
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Warm-Down
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1 500 75 swim 25 double arm back
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None
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Total = 17500 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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