--- Find A Workout ---
| Workout | long pyramid set |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Distance Free |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 8000 |
| Author | scott |
| Submitted By: | scott |
| Club: | |
| Club/Author Info: | tell me what you think |
|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
800 swim
600 pull
400 kick
|
none
|
|
Pre-Set
|
12 x 50s
descend by 4
|
:45
|
|
Main Set
|
3 x 300s
3 x 200s
3 x 100s
2 x 300s
2 x 200s
2 x 100s
1 x 300
1 x 200
1 x 100
|
4:00
2:40
1:20
3:45
2:30
1:15
3:30
2:20
1:10
|
|
Pull Set
|
20 x 50s
pull w/pull bouy and paddles
Anaerobic Threshold Pace
|
:40
|
|
Kick Set
|
10 x 75s
kick w/fins
|
1:10
|
|
Warm-Down
|
450 EZ
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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.
|
|
|