--- Find A Workout ---
| Workout | Challenge Set |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Middle Distance Free |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 5600 |
| Author | scott |
| Submitted By: | scott |
| Club: | n/a |
| Club/Author Info: | tell me what you think |
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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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300 swim
300 kick
4 x 50s build
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50s on :50
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Pre-Set
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4 x 100s
#1-25 sprint, 75 moderate
#2-25 mod, 25 sprint, 50 mod
#3-50 mod, 25 sprint, 25 mod
#4-75 mod, 25 sprint
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1:45
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Main Set
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1 x 800
1 x 600
1 x 400
1 x 200
all free base endurance
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800-10:00
600-7:30
400-5:00
200-2:30
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Warm-Down
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8 x 50s
EZ backstroke
right arm down/ left arm back
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1:00
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Main Set
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Challenge Set
8 x 200s free
Goal is to make all the intervals
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#1,2-2:25
#3,4-2:15
#5,6-2:05
#7,8-1:55
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Warm-Down
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4 x 100s
EZ!!!!!!!!!
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2:00
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Total = 5600 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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