--- Find A Workout ---
Workout | Long Workout |
Ability Level: | USS Sr./Jr. National Level |
Type: | Distance Free |
Course: | SC Yards |
Duration: | 120 + Minutes |
Distance: | 9000 |
Author | Louis Wong |
Submitted By: | Louis Wong |
Club: | |
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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1000 Free Breath 3/5/3/7
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15'00
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Drill Set
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8 by 100 Free odd-drill/sprint/kick/sprint even-breath every 7/drill/breath every 9/drill
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1'40
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Pre-Set
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10 by 100 Free
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1'30
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Main Set
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6 by 400 Free
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4'50
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Pull Set
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5 by 200 Free with paddles
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2'40
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Kick Set
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4 by 400 Kick free odd with kick board even with out kick board
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6'45
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Drill Set
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4 by 100 Free 25 one-arm/25 lifeguard free/25 one-arm/25 breath every 9 strokes
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1'45
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Warm-Down
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800 choice
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20'00
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Total = 9000 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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