--- Find A Workout ---

WorkoutJunior Workout
Ability Level:Lap Swimmer
Type:General
Course:SC Yards
Duration:60 Minutes
Distance:2,000
AuthorJordan David Berry
Submitted By:Jordan David Berry
Club:John Innes Devilfish
Club/Author Info:I am 9 years old and a Junior Swimmer for the John Innes Devilfish.
Set Category Set Description Set Intervals
Warm-up 4 x 50 easy freestyle
2 x 50 easy backcrawl
1:30
1:30
Pre-Set 2 x 100 freestyle
1 x 50 one armed fly
3 x 50 breaststroke
2:30
1:00
1:30
Kick Set 3 x 50 whip kick
3 x 50 fiutter kick
2 x 50 dolphin kick
1:30
1:30
1:30
Pull Set 2 x 50 freestyle pull
2 x 50 breaststroke pull
1:30
2:00

Main Set 4 x 50 breaststroke
2 x 100 freestyie
3 x 50 fiy
1:30
2:30
2:00
Warm-Down 2 x 50 freestyle
1 x 50 breaststroke
easy
easy

Total = 2,000 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.