--- Find A Workout ---
| Workout | Heart Rate Test Set |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 3500 |
| Author | Coach Matt |
| Submitted By: | Matt |
| Club: | Chaminade High School |
| Club/Author Info: |
|
|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
10 x 50 DRILL
400 IM KICK, LEFT ARM DRILL, RIGHT ARM DRILL, SWIM
1 X 500 NEGATIVE SPLIT
1 X 500 FOR TIME
1 X 100 FREE KICK, LEFT, RIGHT, SWIM
|
50s @ :50
400IM @ 7:00
500s @7:30
|
|
Main Set
|
3 x 100 ALL OUT FAST
GET IMMEDIATE 6 SECOND HEART RATE, AND HR. AT :30, 1:00, 2:00, 3:00 AFTER SWIM
SET DESIGNED TO BE DONE A FEW TIMES DURING THE SEASON TO TRACK PROGRESS AND HEART RATE RECOVERY TIME
|
5:00
|
|
Pull Set
|
300 PULL
300 PULL HYPOX 3
|
|
|
Kick Set
|
300 KICK 50 STROKE/ 50 FREE
|
|
|
Drill Set
|
1 X 300 50 STROKE/50 FREE
DRILL STROKE THAT WAS DONE FOR MAIN SET
FLY DRILL - 3 LEFT 3 RIGHT 3 SWIM
BREASTROKE DRILL - 2 KICK 1 PULL
BACK DRILL - DOUBLE ARM OR 1/2L 1/2R
FREE DRILL - FISTS
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Total = 3500 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.
|
|
|