--- Find A Workout ---
| Workout | basic endurance an threshold training |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 7500 |
| Author | scott |
| Submitted By: | scott |
| Club: | n/a |
| Club/Author Info: | e-mail me to tell me what you think |
|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
800 free
600 pull
400 kick
|
none
|
|
Pre-Set
|
12 x 50s
free
descend by 4
|
:45
|
|
Main Set
|
30 x 100s
heart rate 160 beats per minute
10-swim no equipment
10-pull w/paddles an pull bouy
10-swim w/paddles an fins
|
1:15
|
|
Other
|
2 x 800s
free swim
AnaerobicThresholdPace -:02 per 100
|
:45 rest between
|
|
Kick Set
|
5 x 100s
kick w/fins
all out effort
hold the same time
|
2:00
|
|
Warm-Down
|
200 EZ
|
none
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Total = 7500 SC Yards
|
|
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.
|
|
|