--- Find A Workout ---
| Workout | High rest, intensity enough to kill |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Sprint Freestyle |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 6600 |
| Author | Yuriy 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 1000 Warm UP, mix up on your own
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@15'
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Kick Set
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16x50's Kicking hard
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@0:50
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Drill Set
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4 x 100 Drill, Focus on length, high elbow
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Interval 10
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Main Set
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10 x 100 Paddles pulling, 7 seconds over best time
10 x 100 Paddles straight, 5-6 seconds over best time
10 x 100 pulling, no paddles, 8-9 seconds over best time
10 x 100 straight, 6-7 seconds over best time, (last four all out
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@1:30 (pulse work, 160 and up)
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Warm-Down
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400 free, focus on keeping the stroke long
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Total = 6600 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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