--- Find A Workout ---
| Workout | Endurance |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | General |
| Course: | SC Meters |
| Duration: | 60 Minutes |
| Distance: | 3000 |
| Author | JOHN WYLIE |
| Submitted By: | JOHN WYLIE |
| Club: | BALLYMENA A.S.C. |
| Club/Author Info: | Part time coach, chairman of club. Work mostly with teenagers
and also interested in triathlon training, land based work.
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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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Long warm-up short rest intervals. Early season.
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400 F/S
300 BACK
200 BREAST
100 FLY
4*50 (25 FLY/25 F/S)
4*25 F/S
200 SWIM CHOICE
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Pre-Set
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SHORT REST 100M SPRINT.
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5*100 F/S R.I.25 SEC
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Kick Set
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VARIABLE KICK SET.
NO FLOATS. NO R.I.
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TOTAL400M .
50 ON BACK HANDS AT SIDE.
50 ON BACK ARMS EXTENDED.
50 ON FRONT ARMS EXTENDED.
50 ON FRONT ARMS AT SIDE.
REPEAT.
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Pull Set
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PULL BOUY AND PADDLES.
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400M PULL
CONTINUOUS NO R.I.
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Warm-Down
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CONTINUOUS SWIM
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AT LEAST 200M CHOICE SWIM.
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Total = 3000 SC 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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