--- Find A Workout ---
Workout | This is HARD |
Ability Level: | USS Sr./Jr. National Level |
Type: | General |
Course: | SC Yards |
Duration: | 120 + Minutes |
Distance: | 13150 |
Author | Peter Karl |
Submitted By: | EB |
Club: | SDS |
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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3 x 300 (alt. 100 free, 50 stroke) 3 x 300 (alt. 75 kick, 75 pull) 400 IM ez
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@4:20 @4:45 EZ
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Kick Set
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4 x 100 Kick Free w/ a board 4 x 100 Kick Free no Board
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@1:50 (hold under 1:30) @1:50 (hold under 1:20)
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Drill Set
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8 x 50 (25 Surf Kick, 25 2 kick, 1 pull breast) 16 x 25 Drill Choice (work streamlines!!)
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@1;00 @:35
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Other
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EZ 200 Choice
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EZ
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Main Set
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3 x (4 x 200 IM, 2 x 400 Free, 8 x 100 Stroke, 3 x 50 EZ) 1st time---stroke = back 2nd time---stroke = breast 3rd time---stroke = fly (NO drill)
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200 IM @ 2:45 400 free @ 5:30 100 Stroke (back @ 1:20, breast @ 1:30, fly @ 1:25) 50 EZ @ 1:00
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Warm-Down
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10 x 100 EZ Choice Cool Down 500 EZ Choice Cool Down--go home
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@ 1:35 EZ
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Total = 13150 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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