--- Find A Workout ---
| Workout | Twinkie, Ladder |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 5500 |
| Author | Coach |
| Submitted By: | Molly |
| Club: | High School |
| 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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Easy 500 swim alternate every fouth lap kick and other stroke
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-
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Pre-Set
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Twinkies and Zingers, 10x100 even breathing 4,3,2,1(Twinkie), odd 1,2,3,4(Zinger)
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1:40
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Main Set
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1x500 7:00
2x400 5:30
3x300 4:45
4x200 3:30
5x100 1:45
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7:00
5:30
4:45
3:30
1:45
with 1 min between sets
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Warm-Down
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500 easy
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Total = 5500 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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