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WorkoutYounger Age-Groupers/Adult Fitness
Ability Level:USS ABC Level
Course:SC Yards
Duration:60 Minutes
AuthorCoach Kay
Submitted By:A swimmer :)
Email: yuji13@aol.com
Club:Iolani Swim Club
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 150 free warm up
150 choice warm up
None for warm ups
Pull Set 50 x 7 stroke/free pull : In breast, put buoy under stomach to focus on balanced pull 1:00
Kick Set 50 x 4 dolphin kick on back 1:20
Main Set 100 x 10 free

(100 x 5 free) x 2
Whatever interval suits you, we did on 1:40; Try for 3:1 or 4:1 ratio swim to rest
Main Set 75 x 6 fly/back/breast 1:20
Drill Set 100 x 3 im drill non-stop

Fly: Thumbdrag
Back: Sculling with flutter kick
Breast: Pull + 2 dolphin kicks
Free: Body Surf (3-6)
Drill Set 25 x 4 fly : focus on breakout and finish, try breathing every two strokes with no first breath :40
Warm-Down 200 warm down Own pace, as always

Total = 3000 SC Yards

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.