--- Find A Workout ---
| Workout | Freestyle sprints |
| Ability Level: | Lap Swimmer |
| Type: | Sprint Freestyle |
| Course: | SC Yards |
| Duration: | 60 Minutes |
| Distance: | 2700 |
| Author | Daniel Harding |
| Submitted By: | Daniel Harding |
| Club: | MDY MARLINS |
| Club/Author Info: | Mid Delmarva Swim Team YMCA, Salisbury MD.
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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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300 yd or meter freestyle
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6 min
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Kick Set
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4 x 100 six beat kick with a catch up stroke
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1:45
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Main Set
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8 x 50 (1st 25 underwater, 2nd 25 freestyle sprint)
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:45 seconds
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Kick Set
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4 x 100 six beat kick with a catch up stroke
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1:45
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Main Set
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8 x 50 (1st 25 underwater, 2nd 25 freestyle sprint)
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:45 seconds
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Drill Set
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2 x 100 backstroke
(1st 100 R arm rotation stroke)
(2nd 100 L arm rotation stroke)
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2:00
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Drill Set
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1 x 100 R arm freestyle
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2:00
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Drill Set
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1 x 100 L arm freestyle
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2:00
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Drill Set
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1 x 100 whip kick
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2:00
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Warm-Down
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1 x 300 freestyle
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5:00
Total = 2700 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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