--- Find A Workout ---

WorkoutFreestyle Speedbuilder
Ability Level:USS ABC Level
Type:Sprint Freestyle
Course:SC Yards
Duration:90 Minutes
Distance:4,650
AuthorCoach Chas
Submitted By:Chas Mazet
Club:Paramount Streamliner
Club/Author Info: Low-Level ABC TEAM: Coach swam Division I

Set Category Set Description Set Intervals
Warm-up 3 X 250 Freestyle (Swim/Kick/Pull) Nice Easy Pace
150 Mermaid (Underwater Dolphin) Work Hard off the Walls
Pre-Set 10 X 125 Freestyle - Sprint 1st Lap First 5 on 2:00 (Max 15 sec. Rest).
Final 5 on 1:50 (Max 5 sec. rest).
Kick Set 600 IM Kick Easy to Medium Pace

Main Set 20 X 75 Stomach IMs (No Back)
(Dolphin Kick with Breast is OK, if non-breaststroker) 		First 10 on the 1:20 (15 sec. Rest)
Final 10 on the 1:15 (10 sec. Rest)
Warm-Down 200 Breast
200 Kick - Freestyle 		As Slow as they want to go

Total = 4,650 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.