--- Find A Workout ---

WorkoutAshley Tappin: Morning Practice
Ability Level:USS Sr./Jr. National Level
Type:Sprint Freestyle
Course:SC Yards
Duration:120 Minutes
Distance:5000
AuthorDr. Dave Salo
Submitted By:Steve West
Email: webmaster@swiminfo.com
Club:Irvine Novaquatics
Club/Author Info: Typical workout for Ashley Tappin while training with the Irvine Novaquatics.


Set Category Set Description Set Intervals
Warm-up 400 + 4 x 100 + 4 x 50 .
Pre-Set 3 sets (round 1, no equipment; round 2, paddles only; round 3, paddles and fins):

7 x 50 @ :45
7 x 25 @ :25
7 x 25 @ :35

-- 50s: alternate 25s: two right-arm, two left-arm, catch-up, breathe on the second stroke; three-count catch-up, free, breathe every third stroke with fast overkick throughout
-- 25s @ :25: catch-up free, breathe every third stroke with fast kick
-- 25s @ :35: fast free
Kick Set 6 x 75 @ 1:30
-- Odd laps: kick on back with medicine ball held out of water above chest
-- Even laps: kick, holding medicine ball in front of head
Main Set 8 x 50 @ 1:30
-- 20 reps tricep extension with stretch cords (out of the water), dive, fast streamline kick, fast swim 5 yards into the wall



Main Set 8 x 50 with stretch cord, 1:00 rest between each:
-- Resistance on the odd laps; sprint assist even direction
Warm-Down 100-200 loosen

Total = 5000 SC Yards
10000000519

Swimming World is first and foremost concerned with the health and safety of its readers. If you have not been involved in an ongoing exercise regimen for at least six months, prior to attempting any of the workouts/exercises, check with your physician.