Olypian Lindsay Benko

About Her....

Lindsay Benko is from the small town of Elkhart, Indiana, where she is well loved by all who know her. she got her first claim to fame when she started swimming in Junior High. In Elkhart High school, she was known to everyone as "Lindsay Benko the Swimer" As a freshmen, Lindsay had already one a state championship, but concidered quiting the sport as a sophmore.However, she stuck with it and went to USC to swim for there. She now Trains in Los Angeles,California.Lindsay is self motivated and a hard worker. Her determination and skill has brought her far in the world of competative swimming.

More about Benko

Accomplishments

Lindsay has won many events and prestigious awards, including an Olypic gold medal. In 1999 she won the gold in the World Cup while swimming the 400m. That same year at the world cup, she won the silver in the 200m. in the Sydney Olympics, she won two silver medals for the 200m freestyle, 400m freestyle. she wone a bronze in the 200m backstroke at the Pan Pacific Championships in 1999. She is a seven time National Champion, and a two time world record holder 200m medalist and 400m freestyle (S.C.M.)

USA Swimming

Work-out

WARM UP:
900 swim (middle 300 kick)
600 swim (middle 300 stroke drill of your choice)
300 individual medley

WARM-UP SET:
8 x 100s variable sprints (two times through):
1st: First turn fast
2nd: Second turn fast
3rd: Third turn fast
4th: Finish fast

MAIN SET:
21x200s freestyle
3 @ 2:25, 3 @ 2:20, 3 @ 2:10, 3 @ 2:15,
3 @ 2:05, 3 @ 2:10, 3 @ 2:00

ANAEROBIC SET:
6 x 50s @ 1:15 (two times through):
1st: three breaths
2nd: two breaths
3rd: no breath

TOTAL: 7,100 yards

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