--- Find A Workout ---
| Workout | SCSU sprint group |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | 7000 |
| Author | Quill |
| Submitted By: | . |
| Club: | Southern Connecticut SU |
| Club/Author Info: | 2 Minutes Between Sets |
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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 SPKS
4x50 drill (Kick and Roll, 1/2 cycle by 25)
4x50 drill (Catch up)
300 RIM (25 stk drill, 25 stk, 25 free)
3x100 (Stroke, Free by 50)
1x200
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14:00
:55
:50
4:30
1:25
2:25
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Main Set
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2x200 Free (Hypo 3)
2x200 Free (long stroke)
2x200 Free (smooth)
2x200 Free (Hard)
2x200 Free (at MAX)
Rest
4x100
2x50
3x100
2x50
2x100
2x50
1x100
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2:50
2:45
2:40
2:35
2:30
1:00
1:15
:45
1:12
:45
1:10
:45
1:06
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Kick Set
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1x300 Kick fr
4x50 Kick fr
4x25 Swim Spt. fr
1x200 Kick stk
4x50 Kick stk
4x25 Swim Spt. stk
1x100 Kick stk
4x50 Kick stk
4x25 Swim Spt. stk
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5:20
1:00
:30
3:30
:55
:30
1:40
:50
:25
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Warm-up
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200
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3:00
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Total = 7000 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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