--- Find A Workout ---
| Workout | Quality Work, pulse work |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Distance Free |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 7300 |
| Author | Albert Koyfman |
| Submitted By: | Albert Koyfman |
| Club: | Brooklyn Seals |
| 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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1 x 1200 mix up own warmup
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@18'
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Drill Set
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6 x 100 Drill
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Interval 10
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Kick Set
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8 x 100 Kicking (150 - 160 heart rate)
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@1:45
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Main Set
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1 x 800
2 x 400
4 x 200
8 x 100
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@ 10 minutes progressive
@ 5:00 descending by 100's
@ 2:25 high intensity
@ 1:10 Descending by 50's
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Drill Set
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6 x 100 Long Drill, focus on overhead and length
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Interval 10
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Other
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12 x 50 Free, long stroke as least strokes per lap as possible
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@ 0:45
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Warm-Down
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300 back/free mix
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Total = 7300 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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