--- Find A Workout ---
| Workout | you'll swim fast after this! |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Breaststroke |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | 9,999 |
| Author | Pre Coach Dana |
| Submitted By: | Dana |
| Club: | HSC!!!!!! |
| Club/Author Info: | You'll swim fast after this work out every other day!!!!
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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 IM
4 200's 1 of each stroke with 2 arm fly.
3 50's breast
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swim at your own pase
on 3:30
on 1:00
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Drill Set
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200, off side breathing free
10 50's breast 3 pulling 3 kicking 4 swimming
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on 4:00
on 1:00
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Pre-Set
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50 fly, 50 back, 50 breast, 50 free, 3 sets
6 100 breast
2 200's free
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1:00 rest after each 50
on 1:30
on 2:10
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Kick Set
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200 breast kick
500 free with fins kick for time
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own pase
on 6:24
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Pull Set
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100 fly, 200 back, 300 breast, 400 free pull
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rest 10 seconds after fly, 15 after back, 15 after breast, 20 after free
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Main Set
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3 500's 1st one swim, middle kick, 3rd swim freestyle
8 200's IM with fins
10 50's free
4 100's breast
20 50's 5 of each stroke
12 25's
800 free
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on 7:30
on 3:30
3 on 55, 3 on 45 4 on 40.
on 1:20
on the 1:00
on 40
go for a best time
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Warm-Down
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500 choice
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slow and easy streching
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Total = 9,999 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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