--- Find A Workout ---
| Workout | Long Ladder |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Distance Free |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | 12500 |
| Author | Sean |
| Submitted By: | Sean |
| Club: | uw-whitewater |
| 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 - Breath 3-5-3-5 by 25
200 Free kick
300 pull
4 x 100 IM Drill
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No Interval
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Main Set
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1000 13:20
2 x 500 6:15
900 12:00
2 x 450 5:30
800 10:40
2 x 400 5:00
700 9:20
2 x 350 4:15
600 8:00
2 x 300 3:45
500 6:40
2 x 250 3:00
400 5:20
2 x 200 2:30
300 4:00
2 x 150 1:45
200 2:40
2 x 100 1:15
100 1:20
2 x 50 :45
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Warm-Down
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200 Easy Swim
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Total = 12500 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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