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--- Find A Workout ---

Workout	Our New Year's Day Workout 01/01/00
Ability Level:	USS Sr./Jr. National Level
Type:	Distance Free
Course:	SC Yards
Duration:	120 + Minutes
Distance:	14000
Date:	04-3-2000
Author	John
Submitted By:	Bula
Email:	n/a
Club:	Taverstown Torpedos
Club/Author Info:

Set Category	Set Description	Set Intervals
Warm-up	2000 yd straight swim as follows: 200free, 200back, 200breast, 200fly, 200im, 200im, 200fly, 200breast, 200back, 200free	n/a
Pre-Set	2x 1000 freestyle	45 sec. rest between each
Kick Set	20x 25 5 fly kick on back 5 breast kick 5 flutter kick on stomach 5 flutter kick on back	25 sec
Main Set	20x 200 free	1st 5 on 2:20 2nd 5 on 2:15 3rd 5 on 2:10 4th 5 on 2:05
Pull Set	all free with bouy and pattles: 5x 100 4x 200 3x 300 2x 400 1x 500	each set gets faster as you work harder: 100's--5 sec rest 200's--10sec rest 300's--15 sec rest 400's--20 sec rest 500 must be faster than 5:15
Warm-Down	2000 swim as follows 200 fly, 400 breast, 600 back, 800 free



		Total = 14000 SC Yards

10000000750

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.

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