--- Find A Workout ---
| Workout | Variety |
| Ability Level: | Lap Swimmer |
| Type: | General |
| Course: | SC Yards |
| Duration: | 60 Minutes |
| Distance: | 3,000 |
| Author | ????? |
| Submitted By: | Jessie |
| Club: | DAAC |
| Club/Author Info: | idk
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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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1X400
100- swim your choice
100- kick your choice
100- drill your choice
100- swim your choice
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keep it under 10 minutes
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Pre-Set
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10x25's Yout Choice Sprint
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:50
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Main Set
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8X125's I.M.
1. 50 fly, 25 breast, 25 back, 25 breast, 25 free
2. 25 fly, 50 back, 25 breast, 25 free
3. 25 fly, 25 back, 50 breast, 25 free
4. 25 fly, 25 back, 25 brest, 50 free
Then do that again.
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between 2:50 and 3:15
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Kick Set
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10 minute kick (with board)
First 30 seconds of the minute is your choice last 30 seconds of the minute is all out fly.
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10 minutes
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Drill Set
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5x75 drill free
first 25 finger drag
second 25 alligator eyes
third 25 ketchup
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1:30
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Warm-Down
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1X300 Free Breathing set
Going down breath every 3, going back breathe every 5.
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doesnt matter go as slow or as fast as you want just make the breathing pattern
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Total = 3,000 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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