--- Find A Workout ---
| Workout | To build up speed |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Sprint Freestyle |
| Course: | SC Meters |
| Duration: | 120 + Minutes |
| Distance: | 5100 |
| Author | Andreas Karlsson |
| Submitted By: | Andreas Karlsson |
| Club: | Kalix ss Sweden |
| Club/Author Info: |
|
|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
2*(200fr+100backstroke+50breaststroke+4*25!!)
!!=12,5 full speed 12,5 easy
|
|
|
|
500 butterfly
(25fullspeed/25slow/50/50/100/100
/50/50/25/25)
200slow speed
|
|
|
Kick Set
|
10*50 freestyle(1´) +50fullspeed
200 slow speed
|
|
|
|
3*(4*50freestyle speed 4 of 5 +200easy)
1000 slow speed
|
|
|
|
4*25!!+100slowspeed+50on time+250slow speed
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Total = 5100 SC Meters
|
|
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.
|
|
|