--- Find A Workout ---
| Workout | can you make it? |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Distance Free |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | 19100 |
| Author | *********** |
| Submitted By: | ************ |
| Club: | NSWE |
| 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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500 easy
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10 minutes
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Pre-Set
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20x100 50 fly 50 free
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1:20
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Main Set
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50 on 1:30
100 on 1:40
150 on 1:50
200 on 2:00
250 on 2:20
300 on 2:35
300 on 3:00
250 on 2:30
200 on 2:00
150 on 1:30
100 on 1:00
50 on :30
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Kick Set
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50x50 with fins
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40 seconds
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Main Set
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10x100 on 1:00
10x75 on 50
10x50 on 40
10x25 on 30
10x25 on 25
10x50 on 35
10x75 on 45
10x100 on 55
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Pull Set
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5x1500 pull on 25:00
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Warm-Down
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1000 warmdown
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Total = 19100 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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