--- Find A Workout ---
| Workout | good early season set |
| Ability Level: | USS ABC Level |
| Type: | Sprint Freestyle |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 5000 |
| Author | jon smith |
| Submitted By: | jon smith |
| Club: | santa cruz high |
| Club/Author Info: |
|
|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
2 x 300 free
200 choice
100 stroke
|
15 min total
|
|
Pre-Set
|
10 x 25 underwater
8 x 50 dolphin kick (fast)
6 x 75 im order (no free)
4 x 100 (75 free/25 choice)
|
:45
10 sec rest
1:30
1:50
|
|
Kick Set
|
1 x 300 whistle kick drill
(sprint when whistle blasts)
|
5 min total
|
|
Main Set
|
2 x (4 x 50) free descending
4 x 25 choice easy
2 x (3 x 100) free descending
4 x 25 choice easy
|
(:50,:45,:40,:35) x 2
10 sec rest
(1:20,1:15,1:10) x 2
10 sec rest
|
|
Drill Set
|
8 x 25 sprint free from dive
|
:45
|
|
Warm-Down
|
300 choice easy
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Total = 5000 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.
|
|
|