--- Find A Workout ---
| Workout | Ashley Tappin: Typical Afternoon Workout |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Sprint Freestyle |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 5050 |
| Author | Rick DeMont |
| Submitted By: | Steve West |
| Club: | Arizona |
| Club/Author Info: | Typical Afternoon workout for Ashley Tappin, as featured in March 1999 Swimming World Magazine.
|
|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
400 warm-up
75 @ 1:30 75 free: increase kick by 25s @ 1:20
2 x 25 flip in middle of pool, 1 fly, 1 free @ :40
|
.
|
|
Kick Set
|
4 x (10 x 100 kick, first 50 no board)
|
2 @ 2:00
2 @ 1:50
1 @ 1:40
2 @ 1:50
2 @ 1:40
1 @ 1:30
|
|
Pre-Set
|
8 x 100 IM, descend 1-4, 5-8
|
|
|
Main Set
|
3 x 25 @ :30 fast
5 x 50 @ :45
3 x 25 @ :30 fast
5 x 50 @ :45
3 x 25 @ :30 fast
5 x 50 @ :45
3 x 25 @ :30 fast
(last two rounds with fins and paddles)
|
|
|
Pull Set
|
400: every 4th lap one breath
300: every 3rd lap one breath
200: every 2nd lap one breath
100: four breaths total
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Total = 5050 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.
|
|
|