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  • Warm-Up:: 400 Swim (Non-Free) /Kick/Pull/Choice

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    Cammi Smith
    22 views8 pages
    The document outlines 5 swim workouts consisting of a warm up, main set, and cool down. The main sets focus on endurance and stroke demonstration through intervals of individual medley (IM) and freestyle swimming. Distances and times decrease throughout each workout to challenge swimmers. Total yardage ranges from 2800 to 3300 yards across the 5 routines.

    Original Description:

    swime workout

    Original Title

    Workout 6.2.2014

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    The document outlines 5 swim workouts consisting of a warm up, main set, and cool down. The main sets focus on endurance and stroke demonstration through intervals of individual medley (IM) and freestyle swimming. Distances and times decrease throughout each workout to challenge swimmers. Total yardage ranges from 2800 to 3300 yards across the 5 routines.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    22 views8 pages

    Warm-Up:: 400 Swim (Non-Free) /Kick/Pull/Choice

    Uploaded by

    Cammi Smith
    The document outlines 5 swim workouts consisting of a warm up, main set, and cool down. The main sets focus on endurance and stroke demonstration through intervals of individual medley (IM) and freestyle swimming. Distances and times decrease throughout each workout to challenge swimmers. Total yardage ranges from 2800 to 3300 yards across the 5 routines.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 8

    Warm-Up:

    400 Swim (Non-Free)/Kick/Pull/Choice


    Main Set (Focus: Endurance/Stroke Demo):
    8x25 Broken IM on :35
    2x500 Free (Descending by 100s)
    6x50 IM Transitions RI :30
    -Fly -> Back
    -Back -> Breast
    -Breast -> Free
    2x500 Free (Descending by 200s)
    2x100 IM on 1:30
    Cool Down:
    200 Choice EZ
    Total A: 3300 yards
    Warm-Up:
    400 Swim (Non-Free)/Kick/Pull/Choice
    Main Set (Focus: Endurance/Stroke Demo):
    8x25 Broken IM on :35
    2x500 Free (Descending by 100s)
    6x50 IM Transitions RI :30
    -Fly -> Back
    -Back -> Breast
    -Breast -> Free
    2x500 Free (Descending by 200s)
    2x100 IM on 1:30
    Cool Down:
    200 Choice EZ
    Total A: 3300 yards
    Warm-Up:
    400 Swim (Non-Free)/Kick/Pull/Choice
    Main Set (Focus: Endurance/Stroke Demo):
    8x25 Broken IM on :35
    2x500 Free (Descending by 100s)
    6x50 IM Transitions RI :30
    -Fly -> Back
    -Back -> Breast
    -Breast -> Free
    2x500 Free (Descending by 200s)
    2x100 IM on 1:30
    Cool Down:
    200 Choice EZ
    Total A: 3300 yards
    Warm-Up:
    400 Swim (Non-Free)/Kick/Pull/Choice
    Main Set (Focus: Endurance/Stroke Demo):
    8x25 Broken IM on :40
    2x300 Free (Descending by 100s)
    6x50 IM Transitions RI :35
    -Fly -> Back
    -Back -> Breast
    -Breast -> Free
    2x300 Free (Descending by 200s)
    2x100 IM on 1:45
    Cool Down:
    200 Choice EZ
    Total B: 2900 yards
    Warm-Up:
    400 Swim (Non-Free)/Kick/Pull/Choice
    Main Set (Focus: Endurance/Stroke Demo):
    8x25 Broken IM on :40
    2x300 Free (Descending by 100s)
    6x50 IM Transitions RI :35
    -Fly -> Back
    -Back -> Breast
    -Breast -> Free
    2x300 Free (Descending by 200s)
    2x100 IM on 1:45
    Cool Down:
    200 Choice EZ
    Total B: 2900 yards
    Warm-Up:
    400 Swim (Non-Free)/Kick/Pull/Choice
    Main Set (Focus: Endurance/Stroke Demo):
    8x25 Broken IM on :40
    2x300 Free (Descending by 100s)
    6x50 IM Transitions RI :35
    -Fly -> Back
    -Back -> Breast
    -Breast -> Free
    2x300 Free (Descending by 200s)
    2x100 IM on 1:45
    Cool Down:
    200 Choice EZ
    Total B: 2900 yards
    Warm-Up:
    400 Swim (Non-Free)/Kick/Pull/Choice
    Main Set (Focus: Endurance/Stroke Demo):
    8x25 Broken IM on :40
    2x300 Free (Descending by 100s)
    6x50 IM Transitions RI :35
    -Fly -> Back
    -Back -> Breast
    -Breast -> Free
    2x300 Free (Descending by 200s)
    2x100 IM on 1:45
    Cool Down:
    200 Choice EZ
    Total B: 2900 yards
    Warm-Up:
    400 Swim (Non-Free)/Kick/Pull/Choice
    Main Set (Focus: Endurance/Stroke Demo):
    8x25 Broken IM on :45
    2x250 Free (Descending by 50s)
    6x50 IM Transitions RI :40
    -Fly -> Back
    -Back -> Breast
    -Breast -> Free
    2x250 Free (Descending by 50s)
    2x100 IM on 2:00
    Cool Down:
    200 Choice EZ
    Total C: 2800 yards

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