--- Find A Workout ---
| Workout | Hard |
| Ability Level: | USS ABC Level |
| Type: | Sprint Freestyle |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 4700 |
| Author | David Laudati |
| Submitted By: | David Laudati |
| Club: | New Haven J.C.C. Blue Marlins |
| Club/Author Info: |
Young Team, been coaching for two years
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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 Swim (Free)
200 Kick (Free)
300 Pull (Free)
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20 min
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Pre-Set
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10* 50
10* 50's Under/over
objection: Go as far under water with kicking and streamline, then swim the rest of way.
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on 1 min
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Main Set
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6* 25's (Free) on 30sec
5* 50's (Free) on 1min
4* 75's (Free) on 1:30min
3* 100's (Free) on 2min
2* 150's (Free) 0n 2:30min
1* 200's (Free) 0n 3:30min
2* 150's (Free) 0n 2:30min
3* 100's (Free) on 2min
4* 75's (Free) on 1:30min
5* 50's (Free) on 1min
6* 25's (Free) on 30sec
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Total 53.30min
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Kick Set
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5* 50's kick
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on 2min
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sprint
10*25's
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on 30sec
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Warm-Down
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100 easy
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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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