--- Find A Workout ---
| Workout | Younger Age-Groupers/Adult Fitness |
| Ability Level: | USS ABC Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 60 Minutes |
| Distance: | 3000 |
| Author | Coach Kay |
| Submitted By: | A swimmer :) |
| Club: | Iolani Swim Club |
| 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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150 free warm up
150 choice warm up
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None for warm ups
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Pull Set
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50 x 7 stroke/free pull : In breast, put buoy under stomach to focus on balanced pull
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1:00
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Kick Set
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50 x 4 dolphin kick on back
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1:20
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Main Set
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100 x 10 free
(100 x 5 free) x 2
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Whatever interval suits you, we did on 1:40; Try for 3:1 or 4:1 ratio swim to rest
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Main Set
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75 x 6 fly/back/breast
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1:20
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Drill Set
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100 x 3 im drill non-stop
Fly: Thumbdrag
Back: Sculling with flutter kick
Breast: Pull + 2 dolphin kicks
Free: Body Surf (3-6)
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None
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Drill Set
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25 x 4 fly : focus on breakout and finish, try breathing every two strokes with no first breath
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:40
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Warm-Down
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200 warm down
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Own pace, as always
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Total = 3000 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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