--- Find A Workout ---
| Workout | Have fun!! |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Distance Free |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | 9900 |
| Author | Evan |
| Submitted By: | Evan |
| Club: | JETS |
| 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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400 swim
400 IM kick
400 IM pull
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warm up
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Pre-Set
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16x50 8 back 8 free DPS
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1:00
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Kick Set
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10x100 kick
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1:50
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Main Set
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2x100
1x200
2x200
1x400
2x400
1x800
2x800
1x1600
set of 1x200 must be faster than 2 100's combined set of 1x400 must be faster than 2 200's combined ect.
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1:10 base
:30 rest after each set
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Warm-Down
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500 easy
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cool down
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Total = 9900 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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