--- Find A Workout ---
| Workout | saturday p.m.,age group swimmers |
| Ability Level: | Lap Swimmer |
| Type: | Middle Distance Free |
| Course: | LC Meters |
| Duration: | 120 Minutes |
| Distance: | 4400 |
| Author | ALEXANDROS NIKOLOPOYLOS |
| Submitted By: | ALEXANDROS NIKOLOPOYLOS |
| Club: | P.G.S. |
| Club/Author Info: | P.G.S. the club Athens ,Greece
|
|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
1000 freestyle (300 swim,400 stroke drills,every 50 different drill,300 kick
|
1 min
|
|
Pre-Set
|
4x (1x200 pull easy + 1x100 hard kick), one set free one set breast
|
1 min inbetween, 15 apart
|
|
Main Set
|
4x300 free,fartlek (100 hard-100 easy-100 hard)
|
1.30 between
3 min
|
|
Other
|
4x50 free max velocity
|
2.30 apart
|
|
Drill Set
|
12x50 I.M.stroke drills on 1.10
|
|
|
Warm-Down
|
400 easy free but breast kicking
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Total = 4400 LC 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.
|
|
|