--- Find A Workout ---
Workout | Quality Practice |
Ability Level: | USS Sr./Jr. National Level |
Type: | Middle Distance Free |
Course: | SC Yards |
Duration: | 90 Minutes |
Distance: | 5790 |
Author | Cetin Oguz |
Submitted By: | David Young |
Club: | Delta State University |
Club/Author Info: | |
Set Category
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Set Description
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Set Intervals
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Warm-up
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300 Free 300 I.M.(kick,drill,swim X 25) 3x100 Free 3x100 Free (build each 50)
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15 seconds rest 15 seconds rest 1:20 1:20
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Pull Set
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6x200
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2:30
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Kick Set
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8x100 (EZ,fast x 25)
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1:50
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Pre-Set
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6x200 descend 1-3 4-6, 3,6 ALL OUT!
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2:40
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Main Set
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20x50 1-5 6-10 all out 11-15 16-20 all out
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45 35 45 35
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Other
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6x15 yard dives (work on breakout)
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Warm-Down
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200 easy
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Total = 5790 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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