--- Find A Workout ---
| Workout | Specific trainig for 100m |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Middle Distance Free |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 5000 |
| Author | Trevor Rapson |
| Submitted By: | Trevor Rapson |
| Club: | Mountpleasant |
| Club/Author Info: |
Local area club in
Harare, Zimbabwe
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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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400
400 excercises
12*50@1:00
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Main Set
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This is specific training for 100m
4(75m+25m+25) rest 20 sec then 15 sec. 3 mins between sets. 75 90% 25 95%, 25 100%
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Kick Set
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600 meters kicking. 25meters best stroke build up, 25 meters relax Individual Medley
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Pull Set
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Use paddals, 600 meters, 25 meters 3 rigth, 3 left, 25 meters full stroke build up, 25 meters relax.
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Warm-Down
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12*50 meters relax 1:00 minute
200 meters easy relax swim
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Total = 5000 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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