--- Find A Workout ---
| Workout | Mile Workout done in intervals |
| Ability Level: | USS ABC Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 1650 |
| Author | Nikki Brown |
| Submitted By: | Nikki Brown |
| Club: | Olympic Swim and Raquet |
| Club/Author Info: | We are a summer league pool whose swimmers mainly do no
swim year-round. They are basically developing swimmers with
low yardage workouts.
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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 Free- slow, easy, long strokes
100 Kick
100 Pull- work on streching out the arms
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Done in about 15 minuets
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Pre-Set
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Flip Turns- do 3 flip turns of each stroke, acting like it is a race
every time a flip turn is done, at a meet, or a practice!
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usually done in 10 mins with 4 swimmers per lane
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Main Set
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300 Free Swim, 100 dolphin dives or drill
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none
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Other
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4 x 50's SPRINT free
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30 seconds rest,
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Warm-Down
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100 easy
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none
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Main Set
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4X 50's
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One of each stoke, empahsis on race strategy, swim like in
a meet
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Warm-Down
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50 easy
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none
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Other
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Time Trials for swim meet or Dry-land
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20 push- ups and 20 crunches
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Total = 1650 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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