--- Find A Workout ---
| Workout | the coach let us make our own practice |
| Ability Level: | USS ABC Level |
| Type: | Sprint Freestyle |
| Course: | LC Meters |
| Duration: | 90 Minutes |
| Distance: | 4000 |
| Author | Patrick Craine |
| Submitted By: | Patrick Craine |
| Club: | Dartmouth Crusaders |
| Club/Author Info: |
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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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4x200 free
4x50 kick with board
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:15 rest
on 1:15
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Main Set
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4x100 free
8x50 free
16x25 free
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on 1:45
on 1:00
on :35
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Other
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400 easy free
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no longer than 7:00
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Main Set
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2x25 free
50 free
100 free
200 free
100 free
50 free
2x25 free
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5 seconds rest
10 seconds rest
15 seconds rest
20 seconds rest
25 seconds rest
30 seconds rest
35 seconds
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Kick Set
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8x50 kick
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on 1:15
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Warm-up
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200 easy
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Total = 4000 LC 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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