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WorkoutMid Season Practice
Ability Level:USS Sr./Jr. National Level
Type:Distance Free
Course:SC Yards
Duration:120 Minutes
AuthorScott Ward
Submitted By:Scott Ward
Email: WardEST@sprynet.com
Club:Eagle Swim Team
Club/Author Info:EST Distance Group-Mid Season

Set Category Set Description Set Intervals
Warm-up 300 Choice,200 Rev. IM,300 Pull,200
K no Bd

Pre-Set 4x50 @ :55 choice Build ups

Main Set 4x(3x200 @ 2:20, 2:15, 2:10 Desc. x200s
+1x 400 @ 6:00 IM (25K,25Dr,50Sw)
+ 5x100 @ 1:05 (Holding goal 1000 pace)
Rest :45
(go thru this series 4 times)

Warm-Down 200 easy Choice,100 scull choice

Total = 7,500 SC Yards

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