--- Find A Workout ---
| Workout | Works on All Areas |
| Ability Level: | USS ABC Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 3400 |
| Author | Rachel Sokoly <~~Future coach |
| Submitted By: | Rachel Sokoly |
| Club: | Quantico Devil Dolphins (qdd---go dolphins!) |
| Club/Author Info: | High School Age swimmers or swimmers on the verge of BB and A times!
If you have any questions or comments (which i really would appreciate) then click on my e-mail address, i'll get back to you as soon as i can!! thank you ! Swim Fast, rachel
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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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10x50s odds Free, evens Choice, in the choice must do at least a 25 of each stroke
Easy75 Free 25 Sprint (easy 25 swim, 25 drill, 25 swim)
Easy75 choice 25 sprint (easy=25 swim, 25 drill, 25 swim)
<<>>> 20 secs per stretch
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10x50 on 1:10
easy 75 on 1:10, sprint is a SPRINT
easy 75 on 1:30, sprint is a SPRINT
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Kick Set
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Pretty Much for Breast Strokers but you can subsitute Breast for any other stroke
5x200 Breast kick
after each 200 do an easy 25 of free style kick
then after all 200 kicks do easy 200 breast/free (25breast, 25 free, alternating)
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200's are on 4:20, if not making them then get out stretch legs and try again, if stillnot making them then do them on 4:35
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Kick Set
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<<>> If you don't have fins then add 20 seconds to interval
10x100 Free
1-5 with Board
6-10 as follows:
25 hyper (above water( head)
25 hypo (under water(head, and whole body)
25 back with arms out of water
Vertical kick for 30 seconds
25 sprint Freestyle
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no interval, if doing in a group then go when last person finishes, if on your own then rest 10 seconds in between
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Pull Set
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2x200 IM pull NO pull buoy on Fly and Breast
Fly= freestlye kick while arms pull\
Back=pullbuoy
Breast= small dolphin kick
Free=pullbuoy
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Rest thirty seconds and stretch arms : 20 seconds for each stretch
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Total = 3400 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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