--- Find A Workout ---
| Workout | Have fun with this |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Sprint Freestyle |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 5300 |
| Author | Kip Abbott |
| Submitted By: | Kip Abbott |
| Club: | Central Virginia YMCA |
| Club/Author Info: | Senior Swimmer
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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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16x50's kick
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1,2,3 on 1:20
4,5,6 on 1:25
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Drill Set
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6x100's, 6 kick switch
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1:30
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Pre-Set
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4x100's broken
1,3 25 rest 5
2,4 25 rest 10, 50 build
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On 1:15
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Main Set
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8x200's
1-4 paddles and bouy
5-8 paddles and fins
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1-4 on 1:55
5-8 on 1:55, must be under 1:50
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Other
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400 easy
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on 6:00
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Kick Set
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10x100's kick w/fins
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On 1:30
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Warm-Down
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500 easy
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no interval
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Total = 5300 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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