Championship Swimming by Tracey McFarlane-Mirande

Author:Tracey McFarlane-Mirande
Language: eng
Format: epub
Publisher: McGraw Hill LLC
Published: 2005-01-15T00:00:00+00:00

WORKOUT 1

Easy = 50 percent speed. Moderate = 75–80 percent speed. Instructions for experienced swimmers are in italics for all workouts.

1. Warm up—swim four 25s. (100) Warm up—swim two 50s. (100)

2. All levels: Test swim 25 yards fast and then 25 yards easy. (150) (150)

3. Swim 25 yards moderately for time, and then swim 25 yards easy. (200) Swim 50 yards moderately for time. (200)

4. Swim six 25s on your interval. When you have completed all six, rest for 1 minute. (350) Swim six 50s on your interval. When you have completed all six, rest for 1 minute. (500)

5. Swim four 25s on your interval. (450) Swim four 50s on your interval. (700)

6. Challenge set: Swim four 25s on your interval, followed by two 50s on 30 seconds of rest. (650) Swim four 50s on your interval, followed by two 75s on 20 seconds of rest. (1,050)

7. All levels: Warm down—swim four 25s easy, any stroke. (550) (750) (800) (1,150)

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