--- Find A Workout ---
| Workout | Sprinting, but this is a hard one |
| Ability Level: | USS ABC Level |
| Type: | Sprint Freestyle |
| Course: | SC Yards |
| Duration: | 60 Minutes |
| Distance: | 3650 |
| Author | All mine |
| Submitted By: | Erich |
| Club: | uss and high school |
| Club/Author Info: | Should anyone have advice on how to get my 50 fly split down to the 24s, please e-mail me.
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Set Category
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Set Description
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Set Intervals
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Warm-up
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3x150 alternate 50 free, 50 back, 50 free
12x50 kick choice
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150s on 2:15
50s on 1:00
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Drill Set
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6x75 free count descend by 25,
i.e. take 19 storkes first lap, 18 the next..etc.
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75s on 1:15
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Main Set
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4x100 free, breathe every 3
3x100 free, breathe every 5
2x100 free, breathe every 7
1x 100 free, breathe every 9
10x 50 free FAST
10x25 shooters, wall to wall underwater butterfly kick
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4x100 on 1:30
1:00 rest
3x100 on 1:35
1:00 rest
2x100 on 1:40
1:30 rest
1x100
1:30 rest
50s on :50
25s on the :45
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Warm-Down
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8x25 easy kick
1x200 easy free or back
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25s on :50
200 easy pace
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Total = 3650 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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