--- Find A Workout ---

WorkoutBasic workout done after big meet.
Ability Level:USS ABC Level
Type:General
Course:SC Yards
Duration:90 Minutes
Distance:6,350
AuthorGary McDowell
Submitted By:Gary McDowell
Club:Stingrays
Club/Author Info:
Stingrays are an age group team in Cal. Author is a Level2 ASCA coach. This is a typical workout for 13-14 age group.





Set Category Set Description Set Intervals
Warm-up Swim 8x100 Freestyle with every fourth 25 kick only (no fins or board) :05 rest between 100's
Warm-up Swim 4 (10x25) Freestyle Repeats 4,7,9,Hypoxic. All other repeats try for Distance per Stroke. :20 rest between each (10 x 25)
Kick Set 10 repeats of vertical kicking each :30 secs.long
:30 secs. rest between reapeats.
Main Set Swim 2x(400,300,200,100) Second repeat of each distance faster than first. Last 100 of each distance IM order. Swim each distance at 1:20 per 100 interval +:15.

Pull Set 6x125 Rotating Fly,Back, Breast in a 50-50-25 pattern.Example:50 Fly,50 Back,25 Breast. Next repeat would be 50 Back,
50 Breast,25 Fly.
Repeat on 2:00.
Other 12x100 alternate Freestyle and Choice in three sets of four swims each.

Race pace with three minutes recovery swimming between each 100.
Warm-Down 600 yards stroke choice
reminding swimmers to streamline,work the turns,and take control of their swims.

Total = 6,350 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.