Typical mid-season workout by Grant Hackett, featured in Swimming World Magazine
Set Category
Set Description
Set Intervals
Warm-up
800 meters (150 free/50 form stroke x 4)
no interval
Pre-Set
8 x 150 2 x 150 free (breathe 3, 5, 7) 2 x 150 free/polo/free 2 x 150 free/fly/free 2 x 150 free/back/free
(on 2:15):
Pre-Set
8 x 50 (2 x drills/2 x stroke count/2 x drills/2 x build)
on 1:00:
Main Set
30 x 100 (10 at 30 beats below maximum heart rate, 10 at 20, 10 at 10)
on 1:40
Warm-Down
Swim-off: 2 x (3 x 100/4 x 50 at :45)
Drill Set
Fins: 3 x (200 kick/scull/drill/stroke), 4 x 50 explosions with 25m sprint on 1:00
Warm-Down
200
Total = 8800 LC Meters
10000000589
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.
