--- Find A Workout ---

Workoutfast 100's
Ability Level:USS Sr./Jr. National Level
Type:Middle Distance Free
Course:SC Yards
Duration:90 Minutes
Distance:6000
AuthorKevin Harrod
Submitted By:Kevin Harrod
Club:Lakewood Rec Swim Team
Club/Author Info:


Head Coach




Set Category Set Description Set Intervals
Warm-up 8x150- 50 free, 50 6 kick roll,50 choice 8x150- 50 free, 50 6 kick roll, 50 choice.
Pre-Set 12x25 rundowns w/fins. pair up swimmers by two's, 1 w/fins, 1 w/out. send 1st swimmer w/out fins, then swimmer w/fins. object- to beat 1st swimmer to wall 12x25 rundowns on coach go.
Kick Set 500 variable speed kicking 500 variable speed kicking- :30 sec ez, :30 sec fast
Main Set 8x{4x100
8x{4x100

on 1:25, 1:20, 1:15, 1:10 within each set. 1 min. sweep between sets.




Warm-Down 300 ez 300 ez
Main Set

Total = 6000 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.