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Workoutanerobic
Ability Level:USS ABC Level
Type:Middle Distance Free
Course:SC Meters
Duration:120 + Minutes
Distance:5500
AuthorSharon Wencel And Jen Wencel
Submitted By:Jennifer Wencel
Email: Swimgirl26@AOL.com
Club:Great Hills Swim Team (GHST)
Club/Author Info:






Set Category Set Description Set Intervals
Warm-up

5x200 SKIPS (Swim,Kick,Im,Pull,Swim)

16x25 4 of each stroke



200- 10 sec. rest
25-30 sec


Kick Set

6x100 2 of each stroke
4x75- 1 each stroke
2x50- choice




100-2:10
75-1:50
5- 1:00



Pull Set

3x300 pull Descending
2x100 pull Specialty




300- 4:45
100- 2:00


Main Set

10x100 Free
Fast as you can go
5-9 sec. off best time
Hold your same time each 100

20x25



100-8:00
25-25 sec or 20 sec


Drill Set

8x50 Drill down, sprint back
Fly-1 pull up 3 kicks under
back-spinner half 25 then easy to wall
Breast- 3 sec. glide
Free- pop-off or Finger tip drag




fly and back-35 sec.
breast-40 sec
Free-25 sec



Warm-Down

100 back
100 free





no interval




















































Total = 5500 SC Meters
10000000099

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