--- Find A Workout ---
| Workout | Stroke/Freestyle |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | 8,200 |
| Author | Sean Hutchinson |
| Submitted By: | Keli Sproat |
| Club: | Tualitan Hills Swim 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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800-Change strokes every 50
4x50-Stroke, descend to 90%
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50's @1:00
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Pre-Set
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1x1000-For time/Get your time at the end
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Drill Set
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5x400-Stroke drill
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@20 seconds rest
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Other
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1x200IM- Easy
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Main Set
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1x3000-Freestyle, for time/get your time at the end
1x50- easy
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Other
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1x100 IM-Sprint
1x300 Free-Sprint
1x100 Fly-Sprint
1x100 Back-Sprint
1x100 Breast-Sprint
1x100 Free-Sprint
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@2:00 minutes rest
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Warm-Down
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200-easy
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Total = 8,200 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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