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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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S=swim; P=pull; K=kick; this remains true for the entire Workout. The purpose of the warm-up is to concentrate on your form as you are getting the rust out of your muscles.
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S 1x300 EZ
S 8x25 on 25s long pulls 12/25
K 1x200, work on good hip rotation
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Pre-Set
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The rust is almost out, so the pace can be picked up a little.
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S 8x50 on 50s
K 4x50 on 1:00
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Main Set
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This is where the IM comes into play. I found this set when I swam with the master's team on Saturday. I have to thank Kevin for this one.
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S 12x150 on 2:15. In this order
1) 50fly;25back,25breast;50free
2) 25fly; 50back;25breast;50free
3) 25fly;25back; 50breast; 50free
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Kick Set
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This set explaines it's self. Time to relax a little
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K 6x75 on 1:15 with fins
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Pull Set
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This set is ment to help with stroke efficiency. Count the strokes it takes you to get from one end of the pool to the other. 12 stokes for freestyle is usually optimal for an average size adult.
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P6x200 on 30 s rest. Swim free down and your favorite stroke on the way back.
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Other
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BURN-OUT SET!! If you read my other workouts you would see the intent here. The times are fast, if the times get too fast ( as they sometimes do for me) just keep swimming and try to catch up with the times. The ending point is when the distance is completed. There is no break between sets here.
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S 6 sets 1x50 stroke on 45
1x25 kick on 45
S 6x50 fr; 3 on 45, 3 on 35
S 6x25 on 15
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Warm-Down
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I usually swim around 400yds and stretch for fifteen minutes. Each person has different body types and different needs do what works best for you.
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Total = 5700 SC Yards
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