--- Find A Workout ---
| Workout | Practice |
| Ability Level: | Lap Swimmer |
| Type: | Middle Distance Free |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 5625 |
| Author | Karen Clemens |
| Submitted By: | Laura D. |
| Club: | Wahoos |
| Club/Author Info: | This pool is managed by John Carroll.
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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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10x50's:Free to Back
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Each 50 is on the 50second interval.
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Kick Set
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200freestyle kick,w/board.
3x100freestyle kick w/board,
4x50freestyle kick w/board
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Wait 10 seconds after each part of set.
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Drill Set
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2x 75right arm, left arm, catch-up
2x 125 full swim
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Main Set
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4x450 Free
8x25 free
4x300 free
8x25 free
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450's on the 5:25
25's on the 25
300's on the 4:40
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Drill Set
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8x50 fast,easy, easy, fast.
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on the 1:10
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Warm-Down
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9 laps easy
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Total = 5625 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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