--- Find A Workout ---
| Workout | Test Sets |
| Ability Level: | Lap Swimmer |
| Type: | General |
| Course: | SC Meters |
| Duration: | 120 Minutes |
| Distance: | 4400m |
| Author | Amanda |
| Submitted By: | Amanda |
| Club: | WLBF |
| Club/Author Info: | I am a swimmer with the williams Lake Blue fins Swim Club. I have used past sets and put them together to equal a large test set. For best results, repeat once a week.
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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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500 Free
400 Choice
300 Kick
200 Pull
100 Scull
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Continuous
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Main Set
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4*200m IM Order
50 Scull
*4 100 technique
50 FAST!!!
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50 Scull-1:15
100 Technique-1:45
50 Fast-2:00
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Other
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MAGIC NUMBER
6*50 Choice Timed Strong + Stroke Count
Add stoke count + time to = MAGIC NUMBER!
Goal: Maintain Speed and hold a low stroke count.
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2:00
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Warm-Down
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4*125 Choice
50 Drill
50 Techinque
25 Kick No Board
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2:30
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Other
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1000m Choice
Include some kicking, drills, pulls exc.
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Total = 4400m SC Meters
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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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