--- Find A Workout ---
Workout | fast 100's |
Ability Level: | USS Sr./Jr. National Level |
Type: | Middle Distance Free |
Course: | SC Yards |
Duration: | 90 Minutes |
Distance: | 6000 |
Author | Kevin Harrod |
Submitted By: | Kevin Harrod |
Club: | Lakewood Rec Swim Team |
Club/Author Info: | Head Coach |
Set Category
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Set Description
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Set Intervals
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Warm-up
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8x150- 50 free, 50 6 kick roll,50 choice
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8x150- 50 free, 50 6 kick roll, 50 choice.
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Pre-Set
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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
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12x25 rundowns on coach go.
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Kick Set
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500 variable speed kicking
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500 variable speed kicking- :30 sec ez, :30 sec fast
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Main Set
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8x{4x100
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8x{4x100 on 1:25, 1:20, 1:15, 1:10 within each set. 1 min. sweep between sets.
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Warm-Down
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300 ez
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300 ez
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Main Set
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Total = 6000 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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