--- Find A Workout ---
| Workout | whew! |
| Ability Level: | Lap Swimmer |
| Type: | General |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 5525 |
| Author | Jessica Grotevant |
| Submitted By: | Jessica Grotevant |
| Club: | THS Swimming |
| Club/Author Info: |
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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 (200 Fist, 200 Head high, 200 thumb up the side, 200 catch up)
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n/a
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Kick Set
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5 x 100 Kicking
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2:10
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Drill Set
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800 ARMY SET - swim 25 yds, exit pool, 10 push ups after every 50 yds for first 200 and then move to crunches, bench push ups and last 200 choice
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continuous
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Main Set
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3 x 100 FL
4 x 200 BK/BR
3x 250 FR
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2:00 for fly
3:10 for breast/back
3:40 for free
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Main Set
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1000 yds:
300 CH
400 FR
300 IM
repeat two times through
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:10 rest in between 1000
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Drill Set
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12 X 25 Finishes MOP
5 x 25 Starts
12 x 25 Turns MOP
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on ;40 seconds for finishes and turns
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Warm-Down
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12 x 25 over/unders
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1:00
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Total = 5525 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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