--- Find A Workout ---
Workout | Strength Conditioning for any stroke |
Ability Level: | Lap Swimmer |
Type: | General |
Course: | SC Meters |
Duration: | 60 Minutes |
Distance: | 2400 |
Author | Water 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
|
|
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.
|
|
|