--- Find A Workout ---
| Workout | PAIN DONT HURT!!!!!!! |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Sprint Freestyle |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 5750 |
| Author | Danny Asencio |
| Submitted By: | Danny Asencio |
| Club: | Jersey Gators |
| 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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800 (Swim, Kick, Drill, Swim) X 200
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approximately 20 to 22 minutes
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Kick Set
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10 X 100's Descend every 2 by :5 seconds. Keep on descending until max effort. then finish remainder at that interval.
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start at 2:00 and go
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Main Set
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20 X 150's
1 X 50 make interval and work on breathing every 5 or more.
4 X 25 all out sprints 1 or less breathes
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50 on :40
25 on :30
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Other
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10 X 75 IM (NO FREE)
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1:10
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Warm-Down
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4 X 50 choice
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1:00
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Total = 5750 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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