--- Find A Workout ---
| Workout | Distance Workout |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Distance Free |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | 8400 |
| Author | Mike Polk |
| Submitted By: | Nicole |
| Club: | Boulder City Henderson Swim Team |
| 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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1 x 400 free
1 x 300 25 kick 25 swim
1 x 300 25 drill 25 swim
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no interval
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Pre-Set
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8 x 50 25 kick 25 swim
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:50
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Pre-Set
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8 x 75 swim
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4 on :55
4 on :50
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Main Set
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1 x 2000 descend 500's
2 x 1000 negative split
4 x 500 descend 1-4
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1:00 rest after 2000
:45 rest after 1000's
:30 rest after 500's
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Warm-Down
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1 x 400 backstroke
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no interval
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Total = 8400 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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