Swimming World - Workouts

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Workout	good 1 hour workout
Ability Level:	Lap Swimmer
Type:	Middle Distance Free
Course:	SC Yards
Duration:	60 Minutes
Distance:	3,000
Author	Brad Smith
Submitted By:	Brad Smith
Club:	American Fork, UT
Club/Author Info:	I am a strong lap swimmer/former club swimmer, 38 yrs. old. I train alone.

Set Category	Set Description	Set Intervals
Warm-up	2X25 good form, stretching 4X50 good form, stretching	rest 20 seconds between each interval and set.
Pre-Set	3X100 freestyle good form smooth pace 2X300 freestyle good form smooth pace 3X100 freestyle good form smooth pace	rest 20 seconds between each interval and set.
Main Set	100 freestyle kick strong effort all the way 50 freestyle swim good form smooth pace 100 freestyle swim good form smooth pace 200 freestyle swim good form smooth pace 100 freestyle swim good form smooth pace 50 freestyle swim good form smooth pace 100 pulls then repeat freestyle pyramid	rest 20 seconds between each interval and set
Warm-Down	25 underwater kicking w/fins 25 freestyle swim long stroke w/fins 25 underwater kicking w/fins 25 freestyle swim long stroke w/fins	rest 1 minuite before beginning set to catch your breath. rest 20 seconds before underwater swims and 10 seconds before above water swims.
Warm-Down	2X100 freestyle long smooth strokes 1X50 freestyle long smooth strokes WORK ON FORM!!!!!!	20 seconds between each swim and interval.




		Total = 3,000 SC Yards

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