--- Find A Workout ---
| Workout | Late Season Workout—Short Course |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Sprint Freestyle |
| Course: | SC Yards |
| Duration: | 20 Minutes |
| Distance: | 5000 |
| Author | Richard Quick |
| Submitted By: | SwimInfo |
| Club: | none |
| Club/Author Info: | This workout is being submitted from the article 'How they Train Catherine Fox' in the June 1998 issue of Swimming World Magazine
Objective: speed development and speed endurance
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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 freestyle
4 x 100 IM
200 backstroke
2 x 400 IM
200 breaststroke
1 x 400 IM
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Other
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Surgical Tubing:
14 x 50 dive
(5 x back; 5 x freestyle; 4 x fly)
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@ 1:30
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Other
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Specialty—Power Legs:
20 x 25 (back with band around ankles; very high stroke rate; build rate to each wall) @ :25, rest 1:40
8 x 25 dolphin underwater back @ :30, rest 1:00
6 x 25 dolphin underwater back @ :25, rest 1:30
4 x 25 dolphin underwater back @ :20
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Other
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Power Rack:
14 repeats on 1:30 (select appropriate weight)
7—work 10-12 sec.
7—work 6-8 sec.
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Other
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Rate Station:
25s at varying intervals and varying stroke rates. Work below, at and above goal stroke rate while working on distance per stroke.
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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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