--- Find A Workout ---
| Workout | A workout w/ a lot of variety! |
| Ability Level: | USS ABC Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | ~3000 |
| Author | Brenda Beck |
| Submitted By: | Brenda Beck |
| Club: | ACES Swim Club |
| Club/Author Info: | I am in the kings group of Aces Swim Club in Denver, CO |
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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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10 min swim
nice and easy
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coach times 10 min
2 min rest before starting next set
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Pre-Set
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6x50 free
-relaxed, good technique
8x25 IM
-2 fly,back,breast,free
easy down, build back
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6x50 free on 1 min
8x25 IM on 1:15
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Main Set
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5x75 free-make interval
1x100 IM easy
3x125 free- build
1x100 IM easy
1x200 free sprint
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on 1:30
broken by 25's on 30 sec
on 1:50
broken by 25's on 30 sec
on 2:45
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Kick Set
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1x200 kick on back w/ fins easy
1x200 kick w/ board free easy
1x
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20
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Other
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4x25
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coach times each 25 (optional), then the swimmers swim back easily once everyone has gone
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Warm-Down
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200 free nice and easy
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no interval
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Total = ~3000 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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