--- Find A Workout ---
| Workout | Distance Per Stroke Workout |
| Ability Level: | USS ABC Level |
| Type: | Sprint Freestyle |
| Course: | SC Meters |
| Duration: | 60 Minutes |
| Distance: | 2600m |
| Author | Chris Stone |
| Submitted By: | Chris Stone |
| Club: | Dartmouth Crusaders Swim Club |
| Club/Author Info: | club is located in Dartmouth, Nova Scotia
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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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5 x 200m
1) Swim
2) Pull
3) Kick
4) Drill
5) Swim
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@ :20 seconds rest
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Drill Set
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16 x 25m Freestyle Drill
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@ :45 sec pace
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Main Set
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2 x (4 x 25m @ :40 + 8 x 50m @ 1:00)
1st time through freestyle.
2nd time through, choice
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0n the 4 x 25m @ :40, count strokes on the 1st 25m, and take off at least one stroke in each following 25m.
On the 8 x 50m @ 1:00, hold END 1 pace while keeping same number of strokes per 25m as was done on the last 25m in the 4 x 25m's before.
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Warm-Down
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4 x 50m @ 1:00 Ascend 1-4
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Ascend meaning increase time while decreasing effort
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Total = 2600m SC Meters
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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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