--- Find A Workout ---
| Workout | Hard main set |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Middle Distance Free |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 10300 |
| Author | Swim Coach |
| Submitted By: | swimmer |
| 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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1000 Swim, mix it up, different strokes and drills.
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No interval
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Drill Set
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16x50 choice drill.
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All on 1:00
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Main Set
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8x225
200 all out
10x175
150 all out
12x125
100 all out
300 Easy
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225's on 2:35
200 on 3:30
175's on 2:05
150 on 3:00
125's on 1:25
100 on 2:30
No interval for 300
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Pull Set
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10x100 w/ pull buoy and paddles
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1:30
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Main Set
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10x100 sprint
First five are free
Last five are no free
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5 on 1:10
5 on 1:15
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Warm-Down
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1000 very easy
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No interval
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Total = 10300 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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