--- Find A Workout ---

WorkoutSwim or Die
Ability Level:Lap Swimmer
Type:General
Course:SC Yards
Duration:60 Minutes
Distance:3,450
AuthorDevin Fan
Submitted By:Devin Fan
Club:John Innes Devilfish
Club/Author Info:I am a swimmer and head coach for the Devilfish Jrs, Srs and Masters teams that swim out of John Innes. My specialty is Breaststroke and I am always interested in talking to other breaststrokers to exchange tips and ideas.
Set Category Set Description Set Intervals
Warm-up 2 x 50 Easy Breaststroke
2 x 50 Easy Freestyle
1 x 100 Easy I.M. 		Rest 20 seconds between repeats. Go for stroke length and efficiency, not speed.
Pre-Set 5 x 100 freestyle pull. Repeat 100s on 2:00 minutes.
Main Set 2 x 100 breaststroke(wave style)
2 x 50 backcrawl
2 x 50 one armed fly
2 x 50 catch-up
1 x 500 freestyle 		2:30
1:00
1:20
1:00
10:00
Kick Set 2 x 100 flutter kick
3 x 100 whip kick
3 x 50 dolphin kick 		2:30
2:30
1:30
Drill Set 2 x 50 Breaststroke
2 x 50 Freestyle
2 x 50 high elbows drill
2 x 50 turn and slap
2 x 50 streamline kicking on back 		Count your strokes: reduce by 1
Count your strokes: reduce by 2
1:10
1:30
1:30
Warm-Down 500 easy any stroke Take your time.

Total = 3,450 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.