--- Find A Workout ---
| Workout | not very hard |
| Ability Level: | USS ABC Level |
| Type: | Individual Medley |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 4950 |
| Author | Stuart |
| Submitted By: | Stuart |
| Club: | BCC |
| Club/Author Info: |
|
|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
200 Swim
200 kick(no pull bouy)
200 IM
200 drill
200 Swim
|
Non-Stop
|
|
Pre-Set
|
6X75's Over under Over-25 swim, 25 under water(no breath), 25 swim
|
1:30
|
|
Drill Set
|
4X100
1- Fly Drill
2- Back Drill
3- Breast Drill
4- Full IM
|
1- 2:00
2- 1:45
3- 1:30
4- 1:15
|
|
Kick Set
|
8X50
1- fly
2- back(no board) Streamline postion
3- Breas no board, touch your heel to your hand on your butt
4- free streamline postion
5- Fly sprint
6- Back sprint
7- Breast sprint, but glide
8- free sprint
|
1-4: 1:15
5-8: 1:00
|
|
Main Set
|
10X100's IM
|
1:30
|
|
Main Set
|
5X200 IM
|
3:30 or 4:00
|
|
Other
|
8X25's Easy
|
:45 Seconds
|
|
Warm-Down
|
500 Swim
|
EASY
|
|
|
|
|
|
|
|
Total = 4950 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.
|
|
|