--- Find A Workout ---
| Workout | Aim Endurance Free and Pace 200 work |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Middle Distance Free |
| Course: | SC Meters |
| Duration: | 120 + Minutes |
| Distance: | 7100m |
| Author | Horst Miehe |
| Submitted By: | Horst Miehe |
| Club: | Howick Pakuranga Auckland New Zealand |
| Club/Author Info: |
I am a Level Three Coach in Auckland New Zealand with the 6th placed club in the country (rapidly rising)We train outdoors throughout the year in a 33m High School Pool
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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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10x133 alternate Free, No.1, IM
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RI 10 Sec
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Drill Set
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1x200 Scull
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Pre-Set
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12x66 Backstroke
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On 1.15
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Main Set
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3x800
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On 10.00/10.30/11.00
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Drill Set
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1x200 Scull
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Kick Set
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2x400 Kick
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On 5.30 (fins)
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Pre-Set
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12x33 Dec 1-4
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On 40
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Main Set
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4x200 Broken @ 66 P200
Or 8x100 P800/P1500
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On 1.20:1.20:2.00 Dive start each 200
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Warm-Down
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1x200 Easy
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Total = 7100m SC Meters
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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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