--- Find A Workout ---

WorkoutTough main set
Ability Level:USS Sr./Jr. National Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 + Minutes
Distance:9100
AuthorJoe Goeken
Submitted By:Joe Goeken
Email: goekenjoe@aol.com
Club:Greater Pensacola
Club/Author Info:



Set Category Set Description Set Intervals
Warm-up swim: 500 free (3 line breakouts)
400 back (25 kick/75 swim)
300 breast (50 kick/50 swim)
200 fly (25 kick/25 swim)
100 im swim
no intervals
Pull Set 1500 pull (3-5-7 breathing by 100's) 18:00
Main Set 3 x 500 (6:00)descend to all out
effort.
5 x 300 (3:30) hold pace of last
500
15 x 100 kick (1:15) with fins
40 x 25 fly (:20)

Warm-up 600 50 kick/50 one arm/ 50 swim backstroke



Total = 9100 SC Yards
10000001267

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.