ALL YOU NEED TO KNOW ABOUT SWIMMING

Swimming Equipment Set

January 3, 2010 at 7:38 pm | Posted in Swimming sets | 1 Comment
Tags: document, equipment, flippers, hand, paddles, set, swimming, word

Swimming Sets using Equipment

Warm up:

50m F/C 5 sec rest. Slow.

50m B/K 5 sec rest. Slow.

50m B/S 5 sec rest. Slow.

50m O/C 5 sec rest. Slow.

100m F/C 15 sec rest. Slow.

Main set:

100m F/C kicking flippers. 1.15 1.20.  Really fast.

100m F/C kicking flippers. 1.20 1.25.  Slow.

100m F/C kicking flippers. 1.10 1.15.  Really, really fast.

Rest.

50m F/C pulling with hand paddles. 1.20 1.25. Fast.

100m F/C pulling with hand paddles. 2.45 2.50. Fast.

150m F/C pulling with hand paddles. 4.20 4.25. Fast.

Rest.

25m F/C fast sprint. 20 sec 24 sec. Fast.

25m F/C fast sprint. 19 sec 23 sec. really fast.

25m F/C fast sprint. 18 sec 22 sec. really, really fast.

Rest.

25m B/K fast sprint. 26 sec 29 sec. Fast.

25m B/K fast sprint. 25 sec 28 sec. really fast.

25m B/K fast sprint. 24 sec 27 sec. really, really fast.

Rest.

25m B/S fast sprint. 27 sec 34 sec. Fast.

25m B/S fast sprint. 26 sec 33 sec. really fast.

25m B/S fast sprint. 25 sec 32 sec. really, really fast.

Rest.

25m FLY fast sprint. 28 sec 33 sec. Fast.

25m FLY fast sprint. 27 sec 32 sec. really fast.

25m FLY fast sprint. 26 sec 31 sec. really, really fast.

Rest.

400m F/C pacing. Hand paddles and flippers. 6 mins. 6.05 mins medium.

Cool down:

50m. F/C. Slow.

50m. B/K. Slow

50m. B/S. Slow

50m. O/C. Slow.

Total = 84 lengths!

Click here to print the set from a MS word document: Equipment swimming set.

If you would like the to see the swimming set on a word doctument then click on the link above to open, it will open as a word document.

This set means you can use all of your swimming equipment.

To do this set you would need: hand paddles and flippers.

Enjoy the set!!!!

From Olivia xxxx