--- Find A Workout ---
| Workout | Distance Freestyle |
| Ability Level: | Lap Swimmer |
| Type: | Middle Distance Free |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 4950 |
| Author | Kerri Klosterboer |
| Submitted By: | Kerri Klosterboer |
| Club: | W.A.R.S. (Willmar Aquatic Racing Stingrays) |
| Club/Author Info: | I am a Head Coach for a USS swim club. I coach with 1 other Head Coach and 3 Assistant Coaches. I have around 40 kids in the swim club year round, currently I have about 20-25 swimmers that vary in age anywhere from 6yrs.-17yrs. of age. I really enjoy coaching, and I can not wait until practice each day to see their smiling faces.
|
|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
300 Kick
300 Pull
300 Swim
|
Do them at your own pace!!
|
|
Main Set
|
10x100 Freestyle Alternating the breathing to 3:1 or 5:1
(meaning breath every 3 strokes or
every 5 strokes)
|
1:15
|
|
Pull Set
|
2x(50-100-200-300-200-100-50)
|
Rest 2 Min. in between
|
|
Drill Set
|
8x75 Freestyle
Right Arm down
Left Arm Back
Full Stroke
|
10 seconds rest in between each 75
|
|
Kick Set
|
6x25 Freestyle with fins
|
:25
|
|
Warm-Down
|
300 Anything but freestyle
|
At your own pace!!
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Total = 4950 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.
|
|
|