--- Find A Workout ---
| Workout | early season |
| Ability Level: | USS ABC Level |
| Type: | Individual Medley |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 7000 |
| Author | Ian Spencer |
| Submitted By: | Ian Spencer |
| Club: | Winsford,U.K. |
| Club/Author Info: | Winsford are a club with over 100 members. We are situated approximately 20 miles from Manchester, England.
The group I am responsible for are similar to U.S. ABC level, their ages range from 9-11.
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Set Category
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Set Description
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Set Intervals
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Warm-up
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200 FC
100 Fists/100 single-arm drill.
4 x 50 Free
25 kick on side(with fins)25 fullstroke Hard
200 I.M Drills
4 x 50 FC
progressive 1-4
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w10
w5
w10
w5
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Pre-Set
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4 x 400 as:
100 Fly; 25drill/25fullstroke
3 x 50 Fly progressive 1-3
6 x 25 Hard
Repeat above in I.M order
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2.00(Fc 1.45)
55(Fc 50)
30
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Main Set
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8 x 250 broken@200 for 10.
50I.M order/150 Fc/50Fc Kick Hard(with fins)
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3.30
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Pull Set
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4 x 400 FC
100 fullstroke/100 pull
each 100 fullstroke as breathe 3,5,3,7(25's)
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6.00
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Other
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20 x 25 I.M order
5 x each stroke
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35
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Warm-Down
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500 FC Run for last 5 yards of each 50.
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Total = 7000 SC Yards
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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.
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