--- Find A Workout ---

Workoutall out swimming
Ability Level:USS Pre-Senior Level
Type:Sprint Freestyle
Course:SC Yards
Duration:120 Minutes
Submitted By:Andrew
Email: *
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 800 easy (200 free, 200 IM, 200 free, 200 IM)
Pre-Set 16x50's (fly free, back free, breast free, free free, repeat 4 times) 1:00
Main Set 12x100's all out best stroke, first 4 are 10 seconds over best
next 4 are 8 seconds over best
last 4 are 6 seconds over best
Kick Set 6x150's free kick
50 easy
50 moderate
50 hard

Warm-Down 10x50's easy 1:00

Total = 4200 SC Yards

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.