--- Find A Workout ---
| Workout | endurance general traininng |
| Ability Level: | Lap Swimmer |
| Type: | General |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 3680 |
| Author | |
| Submitted By: | david nuņez |
| Club: | piraņa |
| Club/Author Info: | amateur swimwer ,best on fly and back.
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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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three 400 plus 20 meters of scuba-swiming
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1:30-2:00 minutes of rest
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Kick Set
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200 meters of your choise(exept freestyle)twice
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1:30 minutes
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Pull Set
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same as kick set but in pulling
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same rest as kick
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Main Set
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three 200 in any style exept freestyle.after this, 4 40 meters of speed in the same style
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3:30 minutes, for speed set every 1:30 minutes
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Kick Set
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two 100 meters on freestyle only
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1:30 minutes
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Pull Set
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smae thing as kick
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same time
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Main Set
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4 80 meters free, one slow ,one speed, after this 20 meters of time take, max speed
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every 3:30, no rest in 20 meters, just move your ass
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Warm-Down
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one 80 meters slow and nice
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just one , take yor time
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Total = 3680 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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