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WorkoutTough Set that keeps them moving
Ability Level:USS Pre-Senior Level
Type:General
Course:SC Yards
Duration:90 Minutes
Distance:6100
AuthorTheresa Flores
Submitted By:Theresa Flores
Email: tld550@yahoo.com
Club:
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 500 S wim
400 K ick
300 I M Drill (Reverse)
200 P ull
100 S wim
Stretch it out and concentrate on good technique.
This is warm up!
Pre-Set 4 x (2x100) Decend 1-4 1. R:10, 2.R:15, 3. R: 20, 4. R:25
Main Set 10 x (100 Breathe 5, 7, 5, 7
75 Med/Fast/ Faster
50 Sprint R:05
25) Sprint Again!
100- 1:25
75- 1:00
50 & 25-- R:05 and finish before 1:00
Treat like a broken 75

After 5 take 1 minute rest.
Pull Set 500 LONG Pull--Stretch it out and think about breathing.
Med/Easy no interval

Warm-Down 4 x 100 Drill/Swim Choice
400 Cool Down
2:00/2:15
none

Total = 6100 SC Yards
10000001017

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