--- Find A Workout ---
| Workout | perfect for the 50 free |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Sprint Freestyle |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 5500+ |
| Author | scott |
| Submitted By: | scott |
| Club: | |
| Club/Author Info: | |
|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
200 free
100 stroke count
100 drill
100 free
|
:15 rest
|
|
Pre-Set
|
10 x 50s
free
|
:45
|
|
Kick Set
|
6 x(25,50,75,100)
w/fins
free
|
:10 rest between 25,50...
:35 between each round
|
|
Main Set
|
10 x (25,50,75)
free
evens w/fins
odds w/out fins
fast
|
:15 rest between 25,50,75
1:00 between each round
|
|
Main Set
|
40 x 25s
free
w/fins
fast
|
:25
|
|
Other
|
10 x 50s
free
all out
you should be no more then a 2-3 seconds off of your best time
|
1:30
|
|
Warm-Down
|
swim EZ for a few minutes
|
a few minutes
|
|
|
|
|
|
|
|
|
|
|
|
Total = 5500+ 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.
|
|
|