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WorkoutGood anaerobic workout!
Ability Level:USS ABC Level
Type:General
Course:SC Yards
Duration:90 Minutes
Distance:4450
AuthorMark Schubert
Submitted By:Lindsey Fluekiger
Email: lindsey-f@usa.net
Club:La Crosse YMCA Wave
Club/Author Info:






Set Category Set Description Set Intervals
Warm-up

800 alternating 100 whole stroke with 100 stroke drill.









Kick Set

Kick 12x50 preferably with fins.




1:10



Main Set

Alternate 5x100 easy with 5x100 fast.




Rest 20 seconds

Pull Set

Pull 6x150, breathing every third stroke.




3:00



Other

12x25 back, breast, fly, alternating stroke drill with whole stroke...EMPHASIZE GOOD TECHNIQUE!





:45

Other

200 free easy.








Other

10x25 free fast.





:45



Warm-Down

400 I.M. alternating 50 easy, 50 fast.

































Total = 4450 SC Yards
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