--- Find A Workout ---
Workout | how tough are you? |
Ability Level: | USS Sr./Jr. National Level |
Type: | Distance Free |
Course: | LC Meters |
Duration: | 120 + Minutes |
Distance: | 8700 |
Author | andrew |
Submitted By: | andrew |
Club: | |
Club/Author Info: | |
Set Category
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Set Description
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Set Intervals
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Warm-up
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200m swim 200m pull 200m kick 400m IM drill
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no intervals for these
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Pre-Set
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30x50: choice of stroke
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1:00 for free/back/fly 1:10 for breast
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Main Set
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800m swim free 2x400m IM all out 600m swim fly/free, by 100 2x400m IM all out 400m swim free/back by 50 2x400m IM all out 200m swim breast 2x400m IM all out
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800 on 10:40 400m IM's on 6:10 600 on 8:00 400m IM's on 6:00 400 on 5:30 400m IM's on 5:50 200 on 2:20 400m IM's on 5:40
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Other
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10x100
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100's on 1:30
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Kick Set
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8x50 underwater dolphin kick, then at surface do flutter kick
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50's on 1:15
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Drill Set
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8x50 drill your choice
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50's on 1:45
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Warm-Down
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500 warmdown
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no interval
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Total = 8700 LC Meters
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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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