--- Find A Workout ---
| Workout | Endurance FR/IM set for distance-haters |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Middle Distance Free |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 6,700 |
| Author | AD |
| Submitted By: | AD |
| Club: | |
| 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 Reverse IM Kick
2 x 50 Fist Swim
2 x 50 One-Arm Swim
2 x 50 One Fake Stroke, One full stroke
2 x 50 three-point delay*
*start in a streamline position and take six kicks (1st Point), pull and rest hand on leg while taking 6 kicks on side (2nd Point), recover arm to shark fin position for six kicks (hand in armpit, elbow 90 degrees to the water and pointing forward-- 3rd point), then extend hand/arm into the water as the body rolls to the other side-- switch arms with a catch-up stroke.
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1:00 for the drill 50s
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Kick Set
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This is more like a hypoxic set that hurts your legs:
2x:
{6 x 25 fly kick on back (hands at side, balance a lane-line donut on your forehead)
{6 x 25 fly (1/2 underwater streamline kick, 1/2 surface and sprint to wall)
{3 x 50 choice (25 underwater, 25 sprint)
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6 x 25 on :30
3 x 50 on 1:00
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Main Set
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4 x 100 fin kick 1:30
4 x 100 pull, build by 25 1:40
4 x 100 free 1:10
4 x 100 fly/back 1:30
4 x 75 IMT (IM Transitions-- 50FL/25BK, 50BK/25BR, 50BR/25FR, 50FR/25FL -- 50s long and strong, 25s sprint) 1:20
4 x 75 fin kick 1:10
4 x 75 pull build by 25 1:10
4 x 75 free :55
4 x 75 breast 1:25
4 x 75 IMT 1:20
4 x 50 fin kick :45
4 x 50 pull, build into turn and finish :50
4 x 50 free :45
4 x 50 IM order :50
4 x 75 IMT 1:20
4 x 25 kick (no fins) :30
4 x 25 pull, build to finish :30
4 x 25 free :25
4 x 25 fly :30
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Warm-Down
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6 x 50
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:50
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Total = 6,700 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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