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WorkoutYounger Age-Groupers/Adult Fitness
Ability Level:USS ABC Level
Type:General
Course:SC Yards
Duration:60 Minutes
Distance:3000
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)
None
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
10000000845

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