--- Find A Workout ---
| Workout | hard sprinters workout |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Sprint Freestyle |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 3925 |
| Author | Helen Happ |
| Submitted By: | Robert Ihasz |
| Club: | springfield high school swim team |
| Club/Author Info: |
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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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800 Free
200 drill, 200 kick, 200 pull, 200 swim
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none
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Pre-Set
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5 mid-pool turns
5x50 drill
left arm down, right arm back
5x50 drill
thumb up side, fingertip on water
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10 sec. rest for 50's drill
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Main Set
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5x125 swim
5x75 1st 25 kick, second 50 bust
5x50 sprint
5x25 no breath
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125's--15 seconds rest
75's--15 seconds rest
50's--on 55 seconds
25's--on 30 seconds
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Other
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100 easy
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Main Set
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3x125 swim
3x75 kick 1st 25, last 50 bust
3x50 bust
4x50 all out
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125's--15 seconds rest
75's--10 seconds rest
1st 3 50's--on 1 minute
last 4 50's--on 45 seconds
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Warm-Down
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200 easy
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Total = 3925 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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