--- Find A Workout ---
| Workout | 2 minutes between sets |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Sprint Freestyle |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | 7050 |
| Author | Matt |
| Submitted By: | Matt |
| Club: | Dynamo |
| 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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800 (Swim pull kick swim)
6x50(1-2 Kick and roll, 3-4 1/2 cycle 5-6 catch up)
3x100 (50 streamline kick 50 swim)
1x400 (reverse IM/free by 50)
200 swim smooth
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14:00
:50
1:30
6:00
2:30
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Main Set
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3x200
3x100
2x200
2x100
:15 rest
1x200
1x100
:15 rest
1x200
1x100 (Whole thing twice (see below))
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2:40
1:20
2:30
1:15
2:20
1:10
2:10
1:05
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Main Set
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3x200
3x100
2x200
2x100
:15 rest
1x200
1x100
:15 rest
1x200
1x100
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2:40
1:20
2:30
1:15
2:20
1:10
2:10
1:05
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Main Set
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6x50
1x100
6x25
1x100
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Warm-Down
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200
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3:00
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Total = 7050 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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