--- Find A Workout ---
| Workout | Early Season Workout |
| Ability Level: | Lap Swimmer |
| Type: | Middle Distance Free |
| Course: | SC Meters |
| Duration: | 90 Minutes |
| Distance: | 2200 |
| Author | Gerri Lawrie |
| Submitted By: | Gerri Lawrie |
| Club: | Whitby FINatics |
| Club/Author Info: | Masters group that works out 2 to 3 times a week.
I have coached this group for 3 years. One swimmer recently
broke an Ontario record in 50 back.
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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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100 free drill, rest :35
50 free kick, rest :30
50 free swim, rest 1:00
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do the set twice really working on long strokes
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Main Set
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12 x 25 free, rest :30
6 x 50 free, rest 1:00
3 x 100 free, rest 1:30
300 free
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Lots of rest because this is the beginning of the season
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Kick Set
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4 x 25 I.M. kick, :20 sec. rest
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do this set 4 times with 1:00 between each set
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Warm-Down
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nice long easy 200 free
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Total = 2200 SC 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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