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WorkoutStrokes vary
Ability Level:USS Sr./Jr. National Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 Minutes
Distance:6,500
AuthorEric Craven
Submitted By:Dawn Frakr
Email: NA
Club:Aces Swim Club
Club/Author Info:Aces Swim Club
USS Swimming
Denver,Co


Set Category Set Description Set Intervals
Warm-up 500 swim
400 kick
300 swim
200 kick
100 swim
Usually freestyle or choice

Swim is usually on no interval, just take about ten to fifteen seconds rest.
Kick is usually on no interval, just take about ten to fifteen seconds rest.
Pre-Set 15*125 yards freestyle
or
12*200 yards freestlye

Easy, usually just make the intervals

125's on 1:40 or 1:45

200'S on 2:30 or 2:40

Main Set The main set is usually long distance
5*300 freestlye
10*150 IM
10*100's your best stroke

300's are usually on 3:50 or 4:00
150's are usually on 2:10 or 2:15
100's are usually on 1:35 or 1:40

Kick Set 10*150's
usually choice or freestlye

range from 2:20 to 2:30

Warm-Down anywhere from 500 to 1000 yards
usually freestly or choice

no interval, go at your own pace






















Total = 6,500 SC Yards
10000000117

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