--- Find A Workout ---
| Workout | Ashley Tappin: Morning Practice |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Sprint Freestyle |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 5000 |
| Author | Dr. Dave Salo |
| Submitted By: | Steve West |
| Club: | Irvine Novaquatics |
| Club/Author Info: | Typical workout for Ashley Tappin while training with the Irvine Novaquatics.
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Set Category
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Set Description
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Set Intervals
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Warm-up
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400 + 4 x 100 + 4 x 50
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Pre-Set
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3 sets (round 1, no equipment; round 2, paddles only; round 3, paddles and fins):
7 x 50 @ :45
7 x 25 @ :25
7 x 25 @ :35
-- 50s: alternate 25s: two right-arm, two left-arm, catch-up, breathe on the second stroke; three-count catch-up, free, breathe every third stroke with fast overkick throughout
-- 25s @ :25: catch-up free, breathe every third stroke with fast kick
-- 25s @ :35: fast free
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Kick Set
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6 x 75 @ 1:30
-- Odd laps: kick on back with medicine ball held out of water above chest
-- Even laps: kick, holding medicine ball in front of head
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Main Set
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8 x 50 @ 1:30
-- 20 reps tricep extension with stretch cords (out of the water), dive, fast streamline kick, fast swim 5 yards into the wall
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Main Set
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8 x 50 with stretch cord, 1:00 rest between each:
-- Resistance on the odd laps; sprint assist even direction
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Warm-Down
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100-200 loosen
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Total = 5000 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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