--- Find A Workout ---

Workoutendurance workout game
Ability Level:USS ABC Level
Course:SC Yards
Duration:60 Minutes
Submitted By:amanda
Email: artchik27@yahoo.com
Club:bxst (bartlett extreme swim team)
Club/Author Info:this workout is used for our white group

Set Category Set Description Set Intervals
Warm-up the basic premise is that the coach creates cards that have set intervals/distances, and swimmers in each lane take turns picking a card without knowing what they are picking. some examples for warm up:

4 x 50 choice kick down swim back
2 x100 choice
2 x100 IM kick/ IM swim
Main Set again, swimmers are allowed to pick their main set cards examples:
200 free with fins
2x 50 scull down/swim back
50 one arm backstroke
50 fly drill
4 x 50 down slow, back fast choice
swim down, climb out dive in
150 fly with fins
200 breast stroke/free kick
and whatever else you want to add
Main Set i also have a question mark catagory to add a fun aspect to the workout. i alternate these card every 4 or so sets. they include fun things and working exercises examples:
splash the other lane, but not the coach

tread water for three minutes

50 corkscrew

everybody do a handstand
do 5 flips over the lane rope

see who can hold their breath the longest

10 push ups

swim down, get out-do a cannonball, swim back

have everyone yell something funny
and again, whatever else you wnat to add
Warm-Down whatever cards you want to make.

Total = appx 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.