--- Find A Workout ---
| Workout | Typical Workout |
| Ability Level: | USS ABC Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 4250 |
| Author | NESwimmer |
| Submitted By: | NESwimmer |
| Club: | |
| 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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600 Mixed
10x50 w/fins even: free kick swim
odd: back kick swim (1100)
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1:00
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Pre-Set
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200 Breaststroke Distance Per Kick
50 Breaststroke for time
Repeat Backstroke, substituting Distance per Stroke for Distance per kick (1600)
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Drill Set
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5x100 IM Drill (2100)
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2:00
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Main Set
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10x100 free, between 5 and 5 do an easy 100 IM
50 easy
Timed 200 (3350)
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1:30 or 1:35
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Other
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5x25 no breathers
5x25 fly/back
5x25 back/breast
5x25 breast/free (3850)
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:40
:35
:35
:35
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Warm-Down
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200 Easy IM
4x50 easy backstroke w/fins (4250)
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1:10
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Total = 4250 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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