--- Find A Workout ---
Workout | Normal practice |
Ability Level: | USS Sr./Jr. National Level |
Type: | General |
Course: | SC Yards |
Duration: | 120 Minutes |
Distance: | 9200 |
Author | *779(2964)* |
Submitted By: | Coach N |
Club: | |
Club/Author Info: | |
Set Category
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Set Description
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Set Intervals
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Warm-up
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8x100 (1,3,5,7=50 free, 50 back) (2,4,6,8=100 IMs)
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1:20
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Pre-Set
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6x150 Free, 6 kicks on each side, freestyle
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2:00
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Kick Set
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6x75 kick w/board (choice)
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1:10
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Main Set
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14x200 Freestyle (Think about long streamlines, and good kickouts)
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2:20
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Main Set
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10x100 All out race (Freestyle, possibly choice)
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1:25
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Main Set
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6x100 Free
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1:05
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Drill Set
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12x50 (IM Order 3x-(fly, back)(back,breast)(breast,free)(free,fly)
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:45
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Other
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6x175 Race (choice, usually free)
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1:55
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Warm-Down
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200 drill fly, 300 drill back, 200 drill breaststroke
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200 fly-3:00, 300 back-4:00, 200 breast-3:00
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Other
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2x100 race fly, 1x100 easy choice
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1:30
Total = 9200 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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