--- Find A Workout ---
| Workout | Hard workout |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Distance Free |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | 8200 |
| Author | Joe |
| Submitted By: | Joe |
| 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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400 free/300 IM/200 free/100 IM
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no interval
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Pre-Set
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20x50
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1-5 on 1:00
6-10 on :50
11-15 on :40
16-20 on 1:00
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Main Set
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8x500 broken
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200 (1 min. rest)
2x100 (30 sec. rest)
50 (15 sec. rest)
2x25 (10 sec. rest)
45 seconds rest and repeat
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Pull Set
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5x300 pull
breathe 3-5-7 by 50
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on 4:30
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Main Set
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10x50 all out
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on :40
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Warm-Down
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200 easy
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Total = 8200 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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