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Workout3 Hour Practice
Ability Level:Aquatic Fitness
Type:General
Course:SC Yards
Duration:120 + Minutes
Distance:10350
AuthorIlan Noach & NJ Wahoo's Coach
Submitted By:Mike Mazza
Email: MMazza7032@aol.com
Club:YWCA Middies
Club/Author Info:This workout was given at 8-11 on November 2nd, 1997. It was held at Trenton State Univ. Pool. Swimmers from The YWCA Middies, NJ Wahoos, and Eastern Express attended this practice.


Set Category Set Description Set Intervals
Warm-up 4 X 75 @ 1.00
4 X 150 @ 2.30
50 kick, drill, swim
600 IM @ 9.00
Continuous 100 IM's
4 X 75 @ 1.00
4 X 150 @ 2.30
50 kick, drill, swim
600 IM @ 9.00
Continuous 200 IM's


Main Set 2 X 100 Free
4 X 50 Kick
2 X 200 Free
4 X 50 Kick
2 X 300 Free
4 X 50 Kick
2 X 400 Free
4 X 50 kick
2 X 500 Free
4 X 50 Kick
2 X 600 Free
4 X 50 Kick
300 Warm Down
There were 3 intervals:
Group A: Free on 1:10 pace
Kick on 1:00
Group B: Free on 1:15 pace
Kick on 1:00
Group C: Free on 1:20 pace
Kick on 1:00
Main Set 14 X {6 X 25's @ .25}
Odd 25's Stroke
Even 25's Free

Odd Cycles Work on Stroke
Even Cycles Race


Warm-Down 6 X 75's @ 1:30


























Total = 10350 SC Yards
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