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WorkoutEndurance
Ability Level:Aquatic Fitness
Type:General
Course:SC Meters
Duration:60 Minutes
Distance:3000
AuthorJOHN WYLIE
Submitted By:JOHN WYLIE
Email: j.d.c.w.@btinternet.com
Club:BALLYMENA A.S.C.
Club/Author Info:Part time coach, chairman of club. Work mostly with teenagers
and also interested in triathlon training, land based work.


Set Category Set Description Set Intervals
Warm-up Long warm-up short rest intervals. Early season. 400 F/S
300 BACK
200 BREAST
100 FLY
4*50 (25 FLY/25 F/S)
4*25 F/S
200 SWIM CHOICE
Pre-Set SHORT REST 100M SPRINT. 5*100 F/S R.I.25 SEC
Kick Set VARIABLE KICK SET.

NO FLOATS. NO R.I.
TOTAL400M .

50 ON BACK HANDS AT SIDE.

50 ON BACK ARMS EXTENDED.

50 ON FRONT ARMS EXTENDED.

50 ON FRONT ARMS AT SIDE.

REPEAT.
Pull Set PULL BOUY AND PADDLES. 400M PULL

CONTINUOUS NO R.I.
Warm-Down CONTINUOUS SWIM AT LEAST 200M CHOICE SWIM.

Total = 3000 SC Meters
10000000351

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