--- Find A Workout ---
| Workout | mostly fly and free |
| Ability Level: | USS ABC Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 3,500 |
| Author | Coach Kim |
| Submitted By: | Coach Katie |
| Club: | MDSC |
| 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 alternate 50 free/50 choice
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slow and easy at your own pace.
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Drill Set
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fly or free:
4 x 50 6 kicks, 1 pull,
4 x 50 3 kicks, 1 pull
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int: 1:00. if this is too hard, you could do it on 1:10, or use fins.
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Pre-Set
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fly or free:
4 x 50 build,
4 x 50 sprint
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int: 1:00
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Main Set
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8 x 200:
# 1 and 2: 50 fly/50 free ( repeat)
# 3 and 4: 50 back/50 free (repeat)
#5 and 6: 50 breast/50 free, repeat
# 7 and 8: 200 freestyle
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20-30 seconds rest
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Kick Set
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5 x 100:
50 easy/50 hard
choice
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int. 2:40
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Warm-Down
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200 choice
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Total = 3,500 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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