--- Find A Workout ---
| Workout | Good for top level swimmers: 130 minutes |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Middle Distance Free |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 11600 |
| Author | Rekken Marbles |
| Submitted By: | Rekken Marbles |
| Club: | NEB |
| 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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200 easy
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3:00
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Warm-up
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3x through the following:
{4x75 Fly/back/breast
{2x150 kick
{4x75 fast
{2x150 long streamline/work turns
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0:55
2:00
0:45
2:00
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Pre-Set
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12x200 freestyle
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2 on 2:20, 2 on 2:10, 2 on 2:00, 2 on 1:50, 2 on 1:55, 2 on 2:20
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Main Set
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32x100 freestyle
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1:00
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Pull Set
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6x400 pull freestyle
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4:40
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Warm-Down
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50 easy
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Total = 11600 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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