--- Find A Workout ---

Workoutlong hard hell
Ability Level:USS Sr./Jr. National Level
Type:Distance Free
Course:SC Yards
Duration:120 + Minutes
Distance:10000
Authorsteve
Submitted By:steve
Email: jooo@aol.com
Club:mac
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 600 swim
400 pull
500 kick
25:00 for the whole thing
Kick Set 12x100 fr k w/ bd 3 on 1:50
3 on 1:45
3 on 1:40
3 on 1:30
200 ez
Drill Set 12x50 drill swim free (catchup) 1:00
Pre-Set 12x100 fr dec. 1-3, 4-6, 7-9, 10-12 1:20

Main Set 10x100
9x150
8x200
7x250
6x300
5x350
4x400
3x450
2x500
1x550
(all 1:15 pace)
100s 1:15
150s 1:50
200s 2:30
250s 3:10
300s 3:45
350s 4:25
400s 5:00
450s 5:40
500s 6:15
550 6:50
Pull Set 4x300 ez 5:00
Warm-Down 500 ez the quicker u finish, the quicker u can hit the showers :-)

Total = 10000 SC Yards
10000001369

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