--- Find A Workout ---

Workout200 Freestyle
Ability Level:USS Sr./Jr. National Level
Type:Middle Distance Free
Course:SC Meters
Duration:90 Minutes
Submitted By:Sam B.
Email: swb23@aol.com
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 500 swim; 250 kick; 250 pull just loosen out
Pre-Set 8x50 descending by four 1:00
Main Set 4x200: broken 75,50,50,25 sprint everything 75: 1:20 50: 50sec 25: 30sec
Main Set 4x200: broken 75,75,50 sprint everything 75: 1:20 50: 1:00

Main Set 4x200 broken by 50, balls out on everything 10 secs after each 50, minute or two between 200s
Other 4 50s sprint from the blocks, odds no free evens free
Warm-Down 400 easy

Total = 4400 SC Meters

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.