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WorkoutStrength Conditioning for any stroke
Ability Level:Lap Swimmer
Type:General
Course:SC Meters
Duration:60 Minutes
Distance:2400
AuthorWater Bunny
Submitted By:Water Bunny
Club:unattached
Club/Author Info:I have been swimming competitively (sp) for 11years.
I swim and race because its fun and I love the water.
(I'm pretty dang fast, too.) Currently, I'm coaching myself
because my coach moved. Hope this workout helps =).




Set Category Set Description Set Intervals
Warm-up 300 drill
An example for freesytle:
-100m finger-tip drag
-100m Pause
(bring ellbow up, pause at max height, roll into a reaching stroke)
-100m Catch-up
easy
Pre-Set 2x100m stroke
4x75m build-ups
6x50m sprints
on 1:40- 2:00 or 50%
rest 1:00
on 1:00- 1:20 or 70%
rest 1:00
on :30- :50 or 100%
(determine % by measuring your heart rate).
Warm-Down 100m free easy
Main Set 10x100m stroke
Opptional:
-odds free
-evens choice stroke
on 2:30 at 80%-100%
(may vary depending
on stroke choice)





Warm-Down 100m free easy

Total = 2400 SC Meters


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