--- Find A Workout ---

WorkoutGood midseason workout
Ability Level:USS ABC Level
Type:Distance Free
Course:SC Yards
Duration:60 Minutes
Distance:4000
AuthorMatthew
Submitted By:Matthew
Email: swimfan@aol.com
Club:BCH
Club/Author Info:






Set Category Set Description Set Intervals
Warm-up

500 choice








Pre-Set

5 x 200 freestyle





3 minutes


Main Set

4 x 500 freestyle





6 - 7 minutes, depending on ability level.

Do first one slow, graduallyt build up each 500, sprinting the last one



Kick Set

kick choice (preferably freestyle



As much as you can do in 7 minutes



Warm-Down

5 x 100 freestyle





2 minutes
































































Total = 4000 SC Yards
10000000100

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