--- Find A Workout ---
Workout | Sprint group ages 14 & up |
Ability Level: | USS Sr./Jr. National Level |
Type: | Sprint Freestyle |
Course: | SC Yards |
Duration: | 120 Minutes |
Distance: | 6000+ |
Author | Donald P. Spellman |
Submitted By: | Donald P. Spellman |
Club: | Iowa City Eels Swim Club |
Club/Author Info: | ICE is a USA Swimming Club in Iowa City, Iowa. This workout was written by head coach Donald Spellman for the Senior Eels Sprint Group. This is a workout that will take over 1.5 hours and allows room for work on other strokes outside of sprint freestyle. This group includes swimmers with AAA times, a 14 yr old Central Zones qualifer in the 50-100 Free and 100 Fly, four high school girls state qualifers in relays and sprints, and a 14 yr. old male with ISI Age Group Championship qualifying times in the 50, 100, and 200 frees as well as the IM's and the backstroke. A few have plans of going to Juniors (soon). Have fun and swim smart. |
Set Category
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Set Description
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Set Intervals
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Warm-up
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6 x 200 (150 free / 50 kick) stretch out strokes on the free no board on kick
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on the 15 sec rest
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Pre-Set
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8 x 100 odd: IM / even: Free
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odd on 1:45 / even on 1:30
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Pull Set
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Pull Ladder with paddles (free) Breathe 3-5-7-9 by 50 50, 100, 150, 200, 150, 100, 50
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15 sec rest in between each
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Main Set
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6 x 50 Build 3 x 50 Drill 3 x 50 Sprint - All Out Cycle 2 times through 1st time free / 2nd time choice
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on the :55 on the 1 min on the :50
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Kick Set
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100 Kick 4 x 25 Blast Kick(12.5 all out) Cycle 4 time through 1&2 flutter kick / 3&4 choice
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on the 1:50 on the :45
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Drill Set
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300 (25 Drill / 25 Swim) EZ mix it up
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Other
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10 x 25 Sprint 1-5 12.5 yds fast / 12.5 yds EZ 6-10 12.5 EZ / 12.5 fast Mix them up
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on the :40
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Other
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7 x 50 Under/Over
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on the 1 min
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Warm-Down
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300 EZ Drills
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Total = 6000+ 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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