--- Find A Workout ---
| Workout | Our New Year's Day Workout 01/01/00 |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Distance Free |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | 14000 |
| Author | John |
| Submitted By: | Bula |
| Club: | Taverstown Torpedos |
| 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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2000 yd straight swim as follows:
200free, 200back, 200breast, 200fly, 200im, 200im, 200fly, 200breast, 200back, 200free
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n/a
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Pre-Set
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2x 1000
freestyle
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45 sec. rest between each
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Kick Set
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20x 25
5 fly kick on back
5 breast kick
5 flutter kick on stomach
5 flutter kick on back
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25 sec
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Main Set
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20x 200 free
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1st 5 on 2:20
2nd 5 on 2:15
3rd 5 on 2:10
4th 5 on 2:05
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Pull Set
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all free with bouy and pattles:
5x 100
4x 200
3x 300
2x 400
1x 500
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each set gets faster as you work harder:
100's--5 sec rest
200's--10sec rest
300's--15 sec rest
400's--20 sec rest
500 must be faster than 5:15
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Warm-Down
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2000 swim as follows
200 fly, 400 breast, 600 back, 800 free
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Total = 14000 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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