--- Find A Workout ---
| Workout | A harder workout- mostly free |
| Ability Level: | Lap Swimmer |
| Type: | Middle Distance Free |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 5,200 |
| Author | Laura Cathelyn |
| Submitted By: | Laura Cathelyn |
| Club: | East Moline Swim Club |
| Club/Author Info: |
|
|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
1000 yards-
200 swim, 200 IM, 200 swim, 200 besides free 50 drill/50 regular x 2, 200 swim
|
No intervals
|
|
Warm-up
|
12 x 25 from the middle
2 of each stroke,
1 of each change (fly to back, back to breast, breast to free)
1 choice
Swim from the middle to the wall with good turn then back to the middle.
|
fast- :30-:35
medium- :40-:45
slower- :50-:55
|
|
Pull Set
|
800 yards pull
Breathe 2,3,4,5 by 200's
|
no intervals
|
|
Kick Set
|
300 yard kicking
Hard every 3rd 25.
10 x 50 kick no kickboard
1st 25 head under water hands forward
2nd 25 head above water hands forward
|
300- no interval
50's-
fast- :50-55
medium- 1:00-1:10
slower-1:15-1:25
|
|
Pre-Set
|
10 x 50's
6 freestyle
4 primary (other than free)
|
fast-:40-:50
medium-1:00-1:10
slower- 1:20-1:30
|
|
Main Set
|
6 x 200's
freestyle
fast
|
fast- 2:20-2:40
medium- 3:00-3:20
slower- 3:40-4:00
|
|
Other
|
400 IM
|
No intervals
|
|
Warm-Down
|
500 yards
200 pull
100 kick-kickboard
200 easy swim
|
No intervals
|
|
|
|
|
|
|
|
Total = 5,200 SC Yards
|
|
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.
|
|
|