--- Find A Workout ---
| Workout | fly/free |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 6000 |
| Author | scott |
| Submitted By: | scott |
| 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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500 easy
100 free, 100 drill, 100 kick,
200 free
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none
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Kick Set
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600 kick
w/fins
w/board
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none
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Main Set
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5 x 100s
10 x 50s
20 x 25s
free w/fins
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100s on 1:10
50s on :40
25s on 25
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Main Set
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20 x 50s
free down
butterfly on the way back
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:50
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Main Set
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30 x 25s
fly
1st 15 no fins
2nd 15 w/fins
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:30
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Other
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10 x 50s
all out
choice
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1:15
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Kick Set
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2 x 500s
kick
choice w/fins
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none
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Warm-Down
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150 EZ
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none
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Total = 6000 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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