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| Workout | |
| Ability Level: | Lap Swimmer |
| Type: | General |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 4350 |
| Author | Stephen P. Maxwell |
| Submitted By: | Mike Penrose |
| Club: | Lawrence North High School |
| Club/Author Info: | Lawrence North High School Swim Team
7802 Hague Road
Indianapolis, IN 46256
(317) 849-9455
Head Coach: John Diercks (ext. 243)
Ast. Coach: Mike Penrose (ext. 246)
Ast. Coach: Wendy McNarney
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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 free - 200 kick - 100 drill
300 free - 200 pull - 100 drill
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Approx. 21 minutes
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Main Set
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6 x 25 fly on :25
100 fly on 2:00
50 free on :50
7 x 25 fly on :25
100 fly on 2:00
75 free on 1:15
8 x 25 fly on :25
100 fly on 2:00
100 free on 1:40
9 x 25 fly on :25
100 fly on 2:00
125 free on 2:00
10 x 25 fly on :25
100 fly on 2:00
150 free on 2:25
11 x 25 fly on :25
100 fly on 2:00
175 free on 2:50
12 x 25 fly on :25
100 fly on 2:00
rest 2:00
200 free for time
* Absolutely no one arm butterfly allowed during this set
* Change times/yardage to adjust to differing levels
* Set can be changed to other strokes - substitute breast or back
for the fly portion of the set
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Approx. 57 minutes
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Warm-Down
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150 streamline backstroke kick
300 swim
150 choice kick
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Approx. 12 minutes
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Total = 4350 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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