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WorkoutLate Season Workout—Short Course
Ability Level:Aquatic Fitness
Type:Sprint Freestyle
Course:SC Yards
Duration:20 Minutes
AuthorRichard Quick
Submitted By:SwimInfo
Email: webmaster@swiminfo.com
Club/Author Info: This workout is being submitted from the article 'How they Train Catherine Fox' in the June 1998 issue of Swimming World Magazine

Objective: speed development and speed endurance

Set Category Set Description Set Intervals
Warm-up 200 freestyle
4 x 100 IM
200 backstroke
2 x 400 IM
200 breaststroke
1 x 400 IM

Other Surgical Tubing:
14 x 50 dive
(5 x back; 5 x freestyle; 4 x fly)
@ 1:30
Other Specialty—Power Legs:
20 x 25 (back with band around ankles; very high stroke rate; build rate to each wall) @ :25, rest 1:40

8 x 25 dolphin underwater back @ :30, rest 1:00
6 x 25 dolphin underwater back @ :25, rest 1:30
4 x 25 dolphin underwater back @ :20

Other Power Rack:
14 repeats on 1:30 (select appropriate weight)
7—work 10-12 sec.
7—work 6-8 sec.

Other Rate Station:
25s at varying intervals and varying stroke rates. Work below, at and above goal stroke rate while working on distance per stroke.

Total = 5000 SC Yards

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