--- Find A Workout ---
| Workout | The Bonemaster (5.11 b/c) |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 8700 |
| Author | Adam Wisthoff |
| Submitted By: | Adam Wisthoff |
| Club: | Unattached |
| Club/Author Info: | If anyone looking at this has ever climbed bonemaster at
New River Gorge, I would compare the difficulty of
this workout to that climb.
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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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300 swim/pull/kick/paddle/IM
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none
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Pre-Set
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10 x 50 drill/swim by 25; choice
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:50
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Main Set
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1000 (250 free/250strk)
900 IM
800 (200 free/200 strk)
700 IM
600 (150 free/ 150 strk)
500 IM
400 (100 free/100 strk)
300 IM
200 (50 free/50 strk)
100 IM
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IM @ 1:30 base
fr/ strk @ 1:25 base
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Drill Set
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10 x 100
odd free
even choice
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1:30
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Warm-Down
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200 EZ
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Total = 8700 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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