--- Find A Workout ---
| Workout | hard shit |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Distance Free |
| Course: | LC Meters |
| Duration: | 120 + Minutes |
| Distance: | 11400 |
| Author | Dick Jochums |
| Submitted By: | Brian Williams |
| Club: | santa clara swim club |
| 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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easy 800
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10 minutes
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Kick Set
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easy 500, 20 50's
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500 on 10 minutes, 20 50's on 55 seconds
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Warm-Down
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easy 200
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4 minutes
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Main Set
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2 100's, 2 200's, 2 400's, 2 800's, 1 1500, 2 800's, 2 400's, 2 200's, 2 100's second one faster than the first and the first one being fast.
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1:20 base for hundreds
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Pull Set
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5 200's pull
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2:45
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Other
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400 every other length IM order
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when you're done, you're done
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Total = 11400 LC Meters
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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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