--- Find A Workout ---
| Workout | Simple Freestyle |
| Ability Level: | Lap Swimmer |
| Type: | General |
| Course: | SC Yards |
| Duration: | 20 Minutes |
| Distance: | 3000 |
| Author | Mad Freestyler |
| Submitted By: | Mad Freestyler |
| Club: | |
| Club/Author Info: | I currently swim for three teams at different points of the year. This is one of the workouts I've written for off days, or days when I can't get to practice.
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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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4x200 SKPS (50 Swim/ 50 Kick/ 50 pull/ 50 swim) nice'n easy IM order
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Rest 15 seconds between each one
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Pre-Set
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12 x 50 IM order
first 25 drill, second swim
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1:00
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Main Set
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4 x 100 Free
3 x 75 Free (3,5,7 breathing)
2 x 50 Free all out
Do set 3x
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100s on the 1:30
75s on the 1:10
50s add 15 sec to your best time
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Warm-Down
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200 swim
200 kick
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Easy pace, stretching out
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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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