--- Find A Workout ---
Workout | mid/distance |
Ability Level: | USS Sr./Jr. National Level |
Type: | Distance Free |
Course: | SC Yards |
Duration: | 120 Minutes |
Distance: | 7300 |
Author | Ryan Millard |
Submitted By: | Ryan |
Club: | LST |
Club/Author Info: | - |
Set Category
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Set Description
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Set Intervals
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Warm-up
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500 swim as 300fr,100 back,100 build 300 kick w/fins 300 pull 100 smooth
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7:00 5:00 4:30 2:00
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Pre-Set
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6x50 build
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:50
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Main Set
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1x500 2x400 3x300 4x200 5x100
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5:50 4:40 3:30 2:20 1:10
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Kick Set
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400 kick w/fins as 200 on back butterfly kick 200 streamline
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Drill Set
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16x25
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:45
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Pull Set
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4x300 build by 300's
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3:45
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Warm-Down
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300 warmdown
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Total = 7300 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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