--- Find A Workout ---
Workout | Middle Distance Endurance |
Ability Level: | USS Sr./Jr. National Level |
Type: | Middle Distance Free |
Course: | SC Yards |
Duration: | 120 Minutes |
Distance: | 6,000 |
Author | Russ Rommelfanger |
Submitted By: | Russ Rommelfanger |
Club: | Highland Hurricanes |
Club/Author Info: | Competetive age group swimming from ages 5-18. This workout is for my top swimmers, who are all state caliber aged 11-14 |
Set Category
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Set Description
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Set Intervals
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Warm-up
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8x100 Swim R/L/Catchup/Regular
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1:50
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Kick Set
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8x50 Kick Streamline w/fins top of water down, underwater back
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:50
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Main Set
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7x200 Keep even pace, hold all under 2:30. Concentrate on Stroke (odd strokes do 150's)
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2:50
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Main Set
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7x200 Same as above
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2:40
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Main Set
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7x200 w/Fins as neccessary, make as quickly as possible
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2:25
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Warm-Down
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200 easy swim
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none
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Other
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12 x 25 IM ORDER
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:25
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Warm-Down
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200 Cooldown
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none
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Total = 6,000 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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