--- Find A Workout ---
| Workout | General |
| Ability Level: | USS ABC Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 4700 |
| Author | Robert H. Kelly |
| Submitted By: | Robert H. Kelly |
| Club: | RAYBURN AQUATICS TEAM |
| Club/Author Info: |
The Competitive Swimming and Diving Program of Sam Rayburn High School in Pasadena, Texas
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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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Swim Broken 450
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(75 Free-75 Fly) :20 RI (75 Free-75 Back) :20 RI (75 Free-75 Breast)
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Pre-Set
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Swim 10 X 100 Reverse IM
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:30 RI @ 100
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Kick Set
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Kick 3 x 8 x 50 Free
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1: with bi-fins @ :50-hold under :35
2: with zoomers @ :55-hold under :40
3: no fins or zoomers @ 1:00-hold under :45
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Main Set
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Swim 10 x 125 Fly with bi-fins
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@ 1:30 (breathing pattern per 25 1-3-5-3)
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Other
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Sprint 20 x 25
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@ :30
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Warm-Down
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Scull 300
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Total = 4700 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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