--- Find A Workout ---
| Workout | sprint endurance |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Sprint Freestyle |
| Course: | LC Meters |
| Duration: | 120 + Minutes |
| Distance: | 5,750 |
| Author | Swimming World |
| Submitted By: | Roland Schoeman |
| Club: | Ridge seal aquatics |
| Club/Author Info: | Training sample workout used by Tamara Costache
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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 free
300 back
200 breast
100 fly
4 * 50: 25fly, 25 free breathe every 5 to 7
4 * 25: free no breathing for 25
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Other
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4 * (5 * 100 free) in two stages
stage 1 & 3 with paddles at 1,20
stage 2 & 4 without paddles at 1,30
2 * (10 * 50 fly) in two stages
stage 1 with fins at 0:50
stage 2 without fins at 1:00
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Kick Set
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200 easy after previous set
8 * 50 at 1:00 without fins
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Pull Set
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8 * 50 free at 0:50
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Main Set
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Intense swim at 90 % with a dive
4 * 50 at 1:30 (3 free in 26,0 to 27,5 ; 1 fly in 27,5 to 30,0)
6 * 25 (4 free at 11,8 to 11,9 ; 2 fly at 12,7 to 12,8)
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Warm-Down
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500 free relaxed
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Total = 5,750 LC Meters
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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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