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| Workout | Anaerobic and Sprint speed. |
| Ability Level: | Lap Swimmer |
| Type: | General |
| Course: | SC Meters |
| Duration: | 90 Minutes |
| Distance: | 3950 |
| Author | Jeff Tavendale |
| Submitted By: | Catherine Suttie |
| Club: | Highland Swim Team |
| Club/Author Info: | The first composite club in the Highlands of Scotland.
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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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3x400m +20seconds
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(1)F/c swim
(2)Bc Kick
(3)O/ch Drill
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Main Set
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Mixing L5 and L3 Pace
10x175m No1 Stroke
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1-4 Swim Rep. 3,3.30
V.Fast Pace, check HR and Times
5 100m Drill,75m Kick
L3 Technique and Recovery. REPEAT
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Main Set
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3x(4x25m O/ch +30seconds)
+100m O/ch Recovery
as Dive start, Fast Streamlined u/water kick, VVFast.
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4 strokes for Fly and Breast, 6 strokes for F/c and B/c.
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Warm-Down
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400m B/c or Brst recovery
swim or pull
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Total = 3950 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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