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WorkoutIn the off time
Ability Level:Aquatic Fitness
Type:Sprint Freestyle
Course:SC Yards
Duration:90 Minutes
Submitted By:J
Email: swimming.com
Club/Author Info:

I love to swim and if you love it stick with it. I found that if your a sprinter like me training half the distance of your event @ race pace helped me get a lot faster. Dont do it all the time but try throwing it in your workout and see the results.

Set Category Set Description Set Intervals
Warm-up Skip 300 Take your time get loose
Main Set 10-50's
30 sec

3 min 30 sec between sets
Kick Set 200 Im kick
2-100 fly
2-100 breast
4-50 free
keep them @ 85% 15 sec in between sets
Warm-Down 300 free


Other After work out stretchout nice and long @ least 45 sec hold Quads, Hams, Calfs, Arms, and Shoulders

Total = 3300 SC Yards

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