--- Find A Workout ---
| Workout | push it to the limit |
| Ability Level: | USS ABC Level |
| Type: | General |
| Course: | LC Meters |
| Duration: | 90 Minutes |
| Distance: | 3,400 |
| Author | Coach Kim |
| Submitted By: | Coach Katie |
| Club: | MDSC |
| Club/Author Info: | Coach Kim and Jonathan are the best!!!
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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 alternate 50 choice/50 free
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slow and easy at your
own pace
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Drill Set
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4 x 50 catch-up freestyle drill,
4 x 50 fingertip drag
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int.: 1:00
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Pre-Set
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4 x 50 build,
4 x 50 count strokes
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int.: 1:00
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Main Set
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Ladder:
100 free easy
200 IM hard
300 kick easy
400 free hard
400 IM easy
300 kick hard
200 free easy
100 IM hard
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2:00
4:30
30 seconds rest
30 seconds rest
30 seconds rest
20 seconds rest
15 seconds rest
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Other
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Practice flip turns, and remember to stay streamlined off the wall.
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whatever.
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Warm-Down
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200 choice
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Total = 3,400 LC Meters
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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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