--- Find A Workout ---
| Workout | Distance |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Distance Free |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | 10800 |
| Author | JON |
| Submitted By: | JON |
| Club: | gross |
| 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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600 free
600 kick
600 pull
200 IM
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none
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Pre-Set
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5x100 all with fins
4x100
3x100
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on 1:30
on 1:20
on 1:10
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Drill Set
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3x100 six kick switch
fingertip drag
swim w/fists
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none
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Pull Set
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6x125 last 25 no breather
50 easy if needed
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2:20
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Pull Set
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4x100 breath 3,5,7,9 by 100
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1:15
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Drill Set
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200
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Main Set
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3x{ 1000
10x100
30 sec rest after each set and entire cycle
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13:00
1:15
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Warm-Down
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100 easy
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Other
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If you make the entire workout then you are my hero.
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Total = 10800 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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