Swimming World - Workouts

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Workout	quality set of 800s
Ability Level:	USS Sr./Jr. National Level
Type:	General
Course:	SC Yards
Duration:	20 Minutes
Distance:	8000
Author	scott
Submitted By:	scott
Club:	n/a
Club/Author Info:	tell me what you think?

Set Category	Set Description	Set Intervals
Warm-up	200 free 2 x 100s IM 2 x 50s build	you have 10:00 to do this
Pre-Set	12 x 50s descend by 4	:45
Main Set	5 x 300s w/paddles an fins Anaerobic Threshold Pace	3:45
Main Set	10 x 150s hypoxic breath 5-7-9 by 50s	2:00
Main Set	2 x 800s fast lactate tolerance set	4:00 rest in between
Kick Set	10 x 75s kick w/fins 1st lap-underwater fly 2nd lap-half underwater fly/half free 3rd lap-free	:30 rest
Pull Set	20 x 50s pull free w/paddles an pull bouy	:45
Warm-Down	550 EZ	none

		Total = 8000 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.