--- Find A Workout ---
| Workout | middle distance |
| Ability Level: | USS ABC Level |
| Type: | Middle Distance Free |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 6,600 |
| Author | me |
| Submitted By: | katy |
| Club: | pa |
| 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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400 free
300 breast
200 back
100 breast
(you can switch back and breast if desired)
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with 20-30 seconds rest
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Drill Set
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10 x 50 IM order
25-drill
25-build
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50 - @ 1:00
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Main Set
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5 x [2 x 400]
1st set: loosen/build
2nd set: 200 sprint/200 easy-solid
3rd set: 50 sprint/150 easy-solid/50 sprint/150 easy-solid
4th set: 100 sprint/100 easy-solid/100 sprint/100 easy-solid
5th set: 150 sprint/50 easy-solid/150 sprint/50 easy-solid
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1st set: 400s @ 7
2nd set: 400s @ 6:30
3rd set: 400s @ 6:20
4th set: 400s @ 6:10
5th set: 400s @ 6:10
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Pull Set
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4 x 200
[with paddles/pull bouys]
3-5-7-5 by 50 (breathing pattern)
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200s w/ 20 seconds rest
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Warm-Down
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3 x 100
drill down/swim back
loosen
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w/ 30 seconds rest
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Total = 6,600 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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