--- Find A Workout ---
| Workout | B-Stroke Sprinter's Nightmare |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Breaststroke |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 7500 |
| Author | Nick Zeckets |
| Submitted By: | Nick Zeckets |
| Club: | Unattached |
| Club/Author Info: | Born to rock. |
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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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20 x 50 Alt. Fr & Br
400 Dolphin kick w/ fins on back
600 Pull, 75 Fr, 75 Br.
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5 on 1:05, 5 on 1:00, 5 on 55, 5 on 50
None
None
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Pre-Set
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600 Br., alt. 100 2 Kicks 1 Pull, 100 Swim w/ Dolphin Kick.
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None
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Pre-Set
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25 Br.
50 Br.
75 Br.
100 Br.
2 Times
200 EZ Free
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30
45
1:00
1:20
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Main Set
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You will need a good digital clock for this and a brain. Take best 100 Yd. Br. time, cut in half. Then add 25 seconds. So, 100 Yd Br. PB = 56. 1/2 = 28 + 25 = 53.
Start swimming 50s of breast, the first on 53, second on 52, third on 51, etc. Continue swimming until failure. The goal is to swim 20 x 50 at least. Once you fail, for each short of 20 you swam, you must swim that distance straight in butterfly. Thus, if you finish 14 50s (6 short of 20), you must swim a 300 Fly, straight.
200 EZ when done
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Kick Set
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8 x 100
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1:45
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Main Set
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20 x 25 Br.
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25
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Drill Set
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8 x 75 Br.
With paddles: Skull, Swim, Skull
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1:15
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Kick Set
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12 x 50 Kick, Alt Br and Fly
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1:00
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Other
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2 x 100 Broken Breast for time. Start off the blocks.
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15 Seconds at the 50. 2 minutes between 100s.
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Warm-Down
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300 Dolphin kick on back w/ fins.
300 Swim, 100 breathing every 3rd, 100 every 5th, 100 every 4th to weak side.
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Total = 7500 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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