--- Find A Workout ---
| Workout | fins and hand gloves can be used, or not |
| Ability Level: | Lap Swimmer |
| Type: | General |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 4500 |
| Author | Zac Montgomery |
| Submitted By: | Zac Montgomery |
| Club: | WAVE Aquatics of Hawaii |
| Club/Author Info: |
|
|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
500 free
500 free breath every 3 strokes
50-60% effort for each 500
|
10 min rest for every 500
|
|
Pre-Set
|
20 x 25 underwater kick
focus on streamline
70% effort
20 x 25 fly
70%effort
|
:45 sec rest for each 25
|
|
Main Set
|
500 back, 80-90% effort
500 breast, 80-90% effort
|
10 min for each 500
|
|
Kick Set
|
5 x 100 I.m. order kick
80% effort
|
2min 30 sec for each 100
|
|
Main Set
|
20 X 25 sprint free
90-100% effort
|
45 sec for each 25
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Total = 4500 SC Yards
|
|
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.
|
|
|