--- Find A Workout ---
Workout | Tough main set |
Ability Level: | USS Sr./Jr. National Level |
Type: | Middle Distance Free |
Course: | SC Yards |
Duration: | 120 + Minutes |
Distance: | 9100 |
Author | Joe Goeken |
Submitted By: | Joe Goeken |
Club: | Greater Pensacola |
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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swim: 500 free (3 line breakouts) 400 back (25 kick/75 swim) 300 breast (50 kick/50 swim) 200 fly (25 kick/25 swim) 100 im swim
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no intervals
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Pull Set
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1500 pull (3-5-7 breathing by 100's)
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18:00
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Main Set
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3 x 500 (6:00)descend to all out effort. 5 x 300 (3:30) hold pace of last 500 15 x 100 kick (1:15) with fins 40 x 25 fly (:20)
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Warm-up
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600 50 kick/50 one arm/ 50 swim backstroke
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Total = 9100 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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