--- Find A Workout ---
| Workout | Hard Workout |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Distance Free |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | 8500 |
| Author | John |
| Submitted By: | John |
| 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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500 free
400 back
300 breast
4x50 fly
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10 sec. rest between each swim
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Main Set
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5x500 free on 7:00
1 min. rest
15x100 alt. IM/free (IM on 1:40, free on 1:25)
1 min. rest
30x50 free on :40
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Kick Set
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12x100 kick with fins on 1:25
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Other
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4x25 sprint from blocks
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Warm-Down
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300 easy
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Total = 8500 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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