--- Find A Workout ---
| Workout | great sprint free/back workout |
| Ability Level: | USS ABC Level |
| Type: | Middle Distance Free |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | 7000 |
| Author | Alan |
| Submitted By: | Nick |
| Club: | capital area ymca |
| 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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400 free/back by 25's
200 choice pull
2x 100 free build
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around 15 min
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Drill Set
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10x100's
5 free- 75 drill, 25 swim
5 back- 75 drill, 25 swim
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all on 2:00
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Main Set
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30x50's free breathing every 5
100 EZ
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1 on :40, 1 on :50
2 on :40, 2 on :50
3 on :40, 3 on :50
4 on :40, 4 on :50
5 on :40, 5 on: 50
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Main Set
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15x100's backstroke
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first 5 on 1:40
second 5 on 1:35
third 5, three on 1:30, two all out on 1:25
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Kick Set
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8x75's choice underwater kick w/ fins
first length- 3 breaths
second length- 2 breaths
third length- 1 breath
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4 on 1:15
4 on 1:10
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Warm-Down
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300 EZ
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6:00
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Total = 7000 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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