--- Find A Workout ---
| Workout | Our coach let us make up our own workout |
| Ability Level: | USS ABC Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 4700 |
| Author | Tiffany Williams |
| Submitted By: | Tiffany Williams |
| Club: | BASA |
| Club/Author Info: |
My BASA friends are awesome, I love you all, even fred, bob, jim bo, todd, yaw are the best and joe...get well soon! |
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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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SKIPS by the 200
(200 Swim, 200 Kick, 200 IM, 200 Pull, 200 Stroke)
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Slow and easy, stretch out your strokes
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Pre-Set
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2x250 Freestyle
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3:40
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Main Set
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*Pyramid* 25.50,75,100,75,50,25
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:25 per 25
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Main Set
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10x50 Alternate Freestyle and stroke
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:55
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Main Set
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5x100 Backstroke
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1:40
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Main Set
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10x50 1 Breast, 2 Fly, 3 Back, 4 Free
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1:05, 1:00, 1:00, :50
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Warm-Down
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5x100 Alternate Free and Back
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1:25 for Free, 1:40 for Back
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Warm-Down
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Easy 200 Cool Down
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Long, Stretch our your strokes
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Total = 4700 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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