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WorkoutTypical Lenny Krazelburg Workout
Ability Level:USS Sr./Jr. National Level
Type:Backstroke
Course:LC Meters
Duration:120 Minutes
Distance:3400
AuthorMark Schubert
Submitted By:SwimInfo Webmaster
Email: webmaster@swiminfo.com
Club:Team Trojan
Club/Author Info: Typical Lenny Krazelburg workout...from July 1998 issue of Swimming World Magazine


Set Category Set Description Set Intervals
Warm-up 1 x 400 (free) on 6:00
Pre-Set 1 x 300 (50 free/50 back drill/50 free)
1 x 200 (50 back/50 breast/50 breast drill—2 kicks, 1 pull/50 back)
1 x 100 choice
300 on 4:25
200 on 2:50
100 on 1:20
Drill Set Firestone Drill:
16 x 1:00 (Done in 15-meter diving well. Kick all-out, holding onto wall for one minute, then sprint to the other side of the well. Odds—underwater fly kick; evens—fly, no breathing)
Pull Set 4 x 100 free or stroke
4 x 100 free or stroke/free
4 x 100 free or stroke
on 1:35
on 1:30
on 1:25

Main Set Quality Set!
Swim 4 x 200 best stroke or IM—or 4 x 150 for sprinters(Lenny did backstroke in 2:07, 2:05, 2:03, 2:01)
Rest 2:00
Swim 4 x 50 choice of strokes
(Lenny did 25.8, 25.4, 25.1, 24.6)
Rest 2:00

200's on 8:00



50's on 4:00
Warm-Down Swim 1 x 250

Total = 3400 LC Meters
10000000302

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