--- Find A Workout ---
| Workout | very very hard practice |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Distance Free |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | 17400 |
| Author | Andrew |
| Submitted By: | ?????? |
| Club: | ???? |
| Club/Author Info: | This is the morning workout, from 6:45-11:00
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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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1200 reverse IM, 100 drill, 100 kick, 100 swim, easy
7:05
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20:00
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Pre-Set
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21x100's IM cycle, ((100 fly, 50 fly/50 back, 100 back, 50 back/50 breast, 100 breast, 50 breast, 50 free, 100 free)x3), first time through easy/mod, then mod/hard, and then hard
7:39
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first 7: 1:40
next 7 : 1:35
last 7 : 1:30
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Pull Set
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8x400's, first 100, 200, 300, and 400 hard, and then last 100, 200, 300, and 400 hard, with paddles and pull buoy
8:22
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5:20
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Kick Set
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1x1000 kick for time
8:37
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15:00
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Main Set
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7x100's free
6x100's back
5x100's breast
4x100's fly
7x100's back
6x100's breast
5x100's fly
4x100's free
7x100's breast
6x100's fly
5x100's free
4x100's back
7x100's fly
6x100's free
5x100's back
4x100's breast
10:34
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1:00
1:20
1:30
1:20
1:10
1:30
1:20
1:10
1:20
1:20
1:10
1:20
1:10
1:10
1:20
1:30
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Kick Set
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28x25's, odds, underwater, evens swim easy
10:54
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0:40
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Warm-Down
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400 easy
11:00
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6:00
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Total = 17400 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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