--- Find A Workout ---

WorkoutFast and Furious
Ability Level:USS Pre-Senior Level
Type:Sprint Freestyle
Course:SC Yards
Duration:120 Minutes
Distance:4600
AuthorCoach D
Submitted By:Coach D
Email: Swimgolfcoach@aol.com
Club:
Club/Author Info:




Set Category Set Description Set Intervals
Warm-up 600 Warm-UP
200 Free
100 Kick
100 Stroke
200 Reverse IM
10:00
Pre-Set 20 X 25
(Build, 1/2 fast, fast, EZ) X 5
:30
Main Set 9 X 100 Free
1-4 Without Zoomers hold 10 Sec's off of best 100 time
5-9 With Zoomers hold 5 Sec's off of best 100 time
3:00
Pull Set 3 X 300 Pull (Distance Per Stroke) 5:00



Kick Set 12 X 50 Kick
1-4 Dolphin Underwater
5-8 Flutter on Back
9-12 Dolphin 12 1/2, Flutter 12 1/2
1:00
Main Set 5 X 200 with Zoomers
Hold with in 5 Sec's of Best 200 time
3:15
Warm-Down 100 Ez Back or Breast only

Total = 4600 SC Yards
10000001262

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.