--- Find A Workout ---
| Workout | hard mid distance set |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Middle Distance Free |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | 10500 |
| Author | ? |
| Submitted By: | ? |
| 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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3 X 400s
swim, kick, pull
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30 sec rest in between
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Pre-Set
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8 50s descend 1-4, 5-8
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45
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Main Set
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12 75
1 25
11 75
1 50
10 75
1 75
9 75
1 100
8 75
1 125
7 75
1 150
6 75
1 175
5 75
1 200
4 75
1 225
3 75
1 250
2 75
1 275
1 75
1 300
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all 75s are on :50
all other swims are on 3:00, yes even the 25 in the beginning
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Kick Set
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8 100s IM
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1:40
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Warm-Down
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300 easy
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none
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Total = 10500 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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