--- Find A Workout ---
| Workout | FUN |
| Ability Level: | USS ABC Level |
| Type: | Middle Distance Free |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 6300 |
| Author | an IMer |
| Submitted By: | an IMer |
| Club: | Old colony YMCA |
| 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 freestyle
400 IM 50 drill 50 swim of each stroke
300 kick
200 pull
100 choice
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Just get wat u need and LEAVE!
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Pre-Set
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12x100
(2 kick, 2 pull, 2 fly, 2 back, 2 breast, and 2 free)
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kick= 15 second rest
the rest 10 second rest
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Main Set
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800 freestyle on 11:30
2x400
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Pre-Set
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vertical kicking
10x w/elbows on water on 20 sec.
10x w/arms out of the water on 10
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Warm-Down
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400 free breathing every stroke
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Total = 6300 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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