--- Find A Workout ---

WorkoutHave fun with this
Ability Level:USS Sr./Jr. National Level
Type:Sprint Freestyle
Course:SC Yards
Duration:90 Minutes
Distance:5300
AuthorKip Abbott
Submitted By:Kip Abbott
Email: SwmnBeast9@aol.com
Club:Central Virginia YMCA
Club/Author Info:Senior Swimmer

Set Category Set Description Set Intervals
Warm-up 16x50's kick
1,2,3 on 1:20
4,5,6 on 1:25
Drill Set 6x100's, 6 kick switch 1:30
Pre-Set 4x100's broken
1,3 25 rest 5
2,4 25 rest 10, 50 build
On 1:15
Main Set 8x200's
1-4 paddles and bouy
5-8 paddles and fins
1-4 on 1:55
5-8 on 1:55, must be under 1:50
Other 400 easy on 6:00
Kick Set 10x100's kick w/fins On 1:30
Warm-Down 500 easy no interval

Total = 5300 SC Yards
10000001306

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.