STR Workout of the Week

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Workout for Monday, March 22, 1999
Total Distance = 2600 yards; Total Time = 50:00; 11:30 PM-12:20 AM

Set 1 - Warm-up; Dist = 750 yards; Time = 13:30; 11:30 PM-11:43:30 PM
3 X [1 X 100 on 1:45, 1 X 75 on 1:30, 1 X 50 on :45, 1 X 25 on :30 Choice Swim]
Training Cat: EN1 - Equipment: Kickboard - Rest after Set: 2:30
100 swim, 75 kick, 50 swim, 25 kick

Set 2 - Conditioning; Dist = 750 yards; Time = 13:30; 11:46 PM-11:59:30 PM
3 X 250 IM Swim on 4:30
Training Cat: EN2 - Effort: increasing - Rest after Set: 1:30

Set 3 - Conditioning; Dist = 500 yards; Time = 08:20; 12:01 AM-12:09:20 AM
10 X 50 Stroke Swim -Odd reps on 1:00 -Even reps on :40
Training Cat: EN3 - Rest after Set: 1:40

Set 4 - Conditioning; Dist = 400 yards; Time = 05:00; 12:11 AM-12:16 AM
4 X 100 Freestyle Swim on 1:15
Training Cat: EN3 - Equipment: Paddles

Set 5 - Cool-down; Dist = 200 yards; Time = 04:00; 12:16 AM-12:20 AM
4 X 50 Choice Swim on 1:00
Training Cat: REC

Totals by Training Cat
200 yards REC (8%)
750 yards EN1 (29%)
750 yards EN2 (29%
900 yards EN3 (35%)

Totals by Stroke
400 yards Freestyle (15%)
750 yards IM (29%)
950 yards Choice (37%)
500 yards Stroke (19%)

Totals by Propulsion
2600 yards Swim (100%)

This workout was written with WOW - WorkOutWriter (Version 2.2). All of the text was automatically generated by pointing and clicking controls. WOW calculated the time and distance totals and the percent distance by training category, stroke, and propulsion. The displays were immediately updated after every change which made it easy to figure the number of repetitions and the intervals that would keep the workout under 50 min.

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Check the STR Workout Archive for a whole year of previous Workouts of the Week.
Go to our STR Short Course Workouts or our STR Long Course Workouts for more free workout downloads.

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