--- Find A Workout ---
| Workout | Good workout for a change |
| Ability Level: | Lap Swimmer |
| Type: | General |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 6,200 |
| Author | Nathan |
| Submitted By: | Nathan |
| Club: | High School Team -- Winter YMCA Team -- Summer |
| Club/Author Info: | My times suck, but this is a good workout...email me and tell me what you think!
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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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500 FREESTYLE
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NONE...EASY...
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Pre-Set
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4 X 150 - PULL, KICK, SWIM FREE
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KEEP A GOOD PACE...GET HEART GOING
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Main Set
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FREE PYRAMID
50, 100, 150, 200, 250, 300, 300, 250, 200, 150, 100, 50
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1 MINUTE REST BETWEEN 50, 100...
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Main Set
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PUSH UP TIME
10 x 50 FREE DOWN, DO 15 PUSH UPS USING WALL, FREE BACK
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30 SECOND REST BETWEEN 50'S
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Kick Set
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7 MINUTE KICK...TRY TO GET AT LEAST A 500 IN
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7 MINUTES
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Main Set
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4 X 200'S
FREE, IM, CHOICE, FREE
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1 MINUTE REST BETWEEN EACH 200
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Pull Set
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7 MINUTE PULL...PULL HARD...KEEP GOOD TECHNIQUE...TRY TO GET 500 IN
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7 MINUTE
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Main Set
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10 x 50'S FROM BLOCKS
RACE PACE
4 - FREE
2 - BACK
2 - BREAST
2 - FLY
DOESN'T HAVE TO BE IN THAT ORDER
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ON 1 MINUTE
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Warm-Down
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200 FREE AT A RELAXING PACE
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NONE
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Total = 6,200 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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