--- Find A Workout ---
| Workout | hard all around workout |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 7000 |
| Author | scott |
| Submitted By: | scott |
| Club: | |
| Club/Author Info: | please email me and tell me what you think of my workouts |
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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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200 free
100 drill
100 free(stroke count)
100 free
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:15 rest
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Kick Set
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400 IM kick
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none
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Pre-Set
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12 x 50s
free
descending by 5
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:45
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Main Set
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4 x 100s
4 x 75s
4 x 50s
4 x 25s
repeat this set 4 times
w/fins
evens are free odds are power stroke
this should be done at a fast cardiovascular pace
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100s-1:15
75s-1:05
50s-:40
25s-:25
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Kick Set
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10 x 75s
kick
w/fins
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1:15
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Pull Set
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6 x 75s
pull
w/pull bouy
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1:15
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Warm-Down
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300 EZ
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none
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Total = 7000 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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