--- Find A Workout ---
| Workout | The SMACK DOWN |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Butterfly |
| Course: | SC Meters |
| Duration: | 120 Minutes |
| Distance: | 7,300 |
| Author | Keith Anderson |
| Submitted By: | Keith Anderson |
| Club: | Mountian Brook Swim & Tennis 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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1 x 900 On The House (choice w/swim, kick, pull, drill)
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18:00
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Warm-up
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6 x 100 (Descend 1-3) x 2 Freestyle
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1:40
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Main Set
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8 x 250 on 3:45 (100 FLY/100 FREE/50 FLY)
8 x 200 on 3:00 (50 FLY/50 FREE)
8 x 150 on 2:15 (75 FLY/50 FREE/25 FLY)
8 x 100 on 1:30 (odd:FLY even:FREE Descend FLY to MAX EFFORT)
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base interval is 1:30
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Warm-Down
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200 EZ
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Total = 7,300 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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