--- Find A Workout ---
| Workout | Aerobic Workout |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 4000 |
| Author | Coach Sam Waterston |
| Submitted By: | Lisa Tyler |
| Club: | Dayton Dolphins |
| 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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300 swim
300 kick
300 pull
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easy
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Pre-Set
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10X100 reverse IM
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1:40
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Pre-Set
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8X50 fly, odds fast, evens easy
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1:00
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Main Set
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6X100 free descending: easy, 70%, 75%, 80%, 90%, 100%
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1:40
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Main Set
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20X25, 1-12 cycle: 1-free, 2-prim, 3-IM; 13-20 free, no breath
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0:30
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Main Set
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4X25 all-out free sprint
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0:30
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Kick Set
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4X50 choice kick fast
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1:00
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Warm-Down
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300 swim
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easy
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Total = 4000 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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