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WorkoutYou might have to work!!
Ability Level:USS ABC Level
Type:General
Course:SC Meters
Duration:90 Minutes
Distance:4,150
AuthorLauren Hayden
Submitted By:Lauren Hayden
Email: Swimfaster@hotmail.com
Club:ACES
Club/Author Info:I am in the Kings group on the ACES
USS swim team in Colorado.



Set Category Set Description Set Intervals
Warm-up 400 FR/200 Kick(no fins)





No set time
Work on tech. for warm up
Get stretched out!!


Pre-Set 10 x 25 FR
5 x 50 non-free
2 x 100 FR
1 x 200 Kick


on :30s
on :1.10
on :1.35
on :4:00
Take 2.00 stretch break before main

Main Set 300 nonFR
200 FR GO BACK DOWN!
2 x 100 FR (after 300/
4 x 50 nonFR 200/100's/etc.)
8 x 25 FR

*see below
40s rest in between 300 + 200
1.35
55s
30s
Take 2.00 stretch break before Kick

Kick Set 3 x
400 kick
-200 FR
-200 nonFR
400 IM Kick on back




25s rest in between 200's


10s rest until start next set


Warm-Down 5 x 50
Alternate nonFR and FR
`

1.00

































Total = 4,150 SC Meters
10000000171

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