600 on 7:30 500's on 6:15 400's on 5:00 300's on 3:45 200's on 2:30 100's on 1:15
Kick Set
10x100 20x50 w/ fins No boards
100's on 1:45 50's on :40
Main Set
8x600 Last 2 w/ fins
First 6 on 7:00 Last 2 on 6:30
Drill Set
8x50 Drill 50 fly 25 fly/25 back 50 back 25 back/25 breast 50 Breast 25 breast/25 free 50 free 50 distance per stroke
*Do this set twice
1st set on 1:00 2nd set on :45
Warm-Down
1000 easy
No interval
Total = 16200 SC Yards
10000001276
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.
