Scribd Logo
Upload

Welcome to Scribd!

  • Swim Workout

    Uploaded by

    Paul Ramondenc
    6 views2 pages
    The workout consists of 8 x 400m individual medleys with goal times ranging from 9:20 to 8:40 per 400m IM. It also includes warm up drills and cool down for a total estimated time of 151 minutes burning an estimated 1276 calories.

    Original Description:

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The workout consists of 8 x 400m individual medleys with goal times ranging from 9:20 to 8:40 per 400m IM. It also includes warm up drills and cool down for a total estimated time of 151 minutes burning an estimated 1276 calories.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    6 views2 pages

    Swim Workout

    Uploaded by

    Paul Ramondenc
    The workout consists of 8 x 400m individual medleys with goal times ranging from 9:20 to 8:40 per 400m IM. It also includes warm up drills and cool down for a total estimated time of 151 minutes burning an estimated 1276 calories.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    8 x 400s IM

    5000 meters 151 min 1,276 kcal

    WARMUP

    4 X 100 Free 2:25


    Moderate Effort Goal Time: 2:13
    8 X 50 Kick 1:30
    Moderate Effort Goal Time: 1:21

    IM DRILL SET

    4 X 50 Drill 1:30
    Moderate Effort Goal Time: 1:20
    Butter y Drill: Single Arm Pull
    4 X 50 Drill 1:30
    Moderate Effort Goal Time: 1:20
    Backstroke Drill: Leaning Tower
    4 X 50 Drill 1:30
    Moderate Effort Goal Time: 1:20
    Breaststroke Drill: 2 Kick, 1 Pull
    4 X 50 Drill 1:30
    Moderate Effort Goal Time: 1:20
    Freestyle: Zipper Drill

    MAIN SET

    2 X 400 IM 11:20
    Moderate Effort Goal Time: 9:20
    2 X 400 IM 10:40
    Endurance Effort Goal Time: 9:00
    2 X 400 IM 10:00
    Threshold Effort Goal Time: 8:52
    2 X 400 IM 13:20
    Best Average Effort Goal Time: 8:40

    Log this Workout in the MySwimPro app after your swim! | myswimpro.com | © 2023 MySwimPro, Inc.
    fl
    COOL DOWN

    1 X 200 Free 5:20


    Easy Effort Goal Time: 4:36

    Log this Workout in the MySwimPro app after your swim! | myswimpro.com | © 2023 MySwimPro, Inc.

    You might also like