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Workout | Basic workout done after big meet. |
Ability Level: | USS ABC Level |
Type: | General |
Course: | SC Yards |
Duration: | 90 Minutes |
Distance: | 6,350 |
Author | Gary 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
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Set Description
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Set Intervals
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Warm-up
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Swim 8x100 Freestyle with every fourth 25 kick only (no fins or board)
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:05 rest between 100's
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Warm-up
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Swim 4 (10x25) Freestyle Repeats 4,7,9,Hypoxic. All other repeats try for Distance per Stroke.
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:20 rest between each (10 x 25)
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Kick Set
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10 repeats of vertical kicking each :30 secs.long
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:30 secs. rest between reapeats.
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Main Set
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Swim 2x(400,300,200,100) Second repeat of each distance faster than first. Last 100 of each distance IM order.
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Swim each distance at 1:20 per 100 interval +:15.
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Pull Set
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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.
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Repeat on 2:00.
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Other
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12x100 alternate Freestyle and Choice in three sets of four swims each.
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Race pace with three minutes recovery swimming between each 100.
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Warm-Down
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600 yards stroke choice reminding swimmers to streamline,work the turns,and take control of their swims.
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Total = 6,350 SC Yards
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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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