--- Find A Workout ---
| Workout | General |
| Ability Level: | Lap Swimmer |
| Type: | General |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 4400 |
| Author | Tina |
| Submitted By: | Christina |
| Club: | Hamilton swim team |
| Club/Author Info: | none
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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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200 SKPS (Swim Kick Pull Swim)
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none
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Kick Set
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300 fly
200 free
100 fly on back
100 free on back
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continous
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Drill Set
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8*100 drill IMO
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Fly: 3 one arm, 3 other arm 3 full stroke.
Back: 25 1 arm
25 other arm
25 2 arm
25 sprint
Breast: 50 flutter kick w/ pull
50 2 kick, 1 pull
Free: 25 fingertip
25 catchup
25 armpit
25 lie on one side kick 7 times switch sides (drill is to help you keep your head down)
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Pull Set
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12*50 IMO
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:30
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Main Set
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8 two turn 50's (start in middle of pool)
8*100 odds-free
evens-back
20*25 sprint free
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50's on :30
100's on 1:20
25's on :20
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Warm-Down
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200 easy choice
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none
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Total = 4400 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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