--- Find A Workout ---
| Workout | difficult distance |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Distance Free |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | 9000 |
| Author | jess |
| Submitted By: | jess |
| Club: | Glendale/Peoria YMCA (hammerheads) |
| 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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2x500 free
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swam at 60%
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Pre-Set
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2000 freestlye
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start slow end as a sprint
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Main Set
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1000
5X300
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1000 start slow build up to about 90%
300's sprint
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Kick Set
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5x400
5x300
5x200
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20 seconds in between each 400 300 or 200 and 30 seconds after last 400 and 300
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Warm-Down
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500
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slow (60%)
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Total = 9000 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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