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WorkoutAerobic /EN1
Ability Level:USS ABC Level
Type:Sprint Freestyle
Course:SC Yards
Duration:120 Minutes
AuthorTim Eastman
Submitted By:Tim Eastman
Email: teastman@remc12.k12.mi.us
Club:Hackett Catholic Central H.S.
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 8x150
odds-Breathe 3
evens-breathe 5


Kick Set 20x12-1/2
Surf Kick (Head-up, streamline free


Main Set 20x50
Breathe 7


Main Set 2x50
Hammer Down-all out. Do anything it
takes to go fast.

Heart Rate Back to 100

Other 300 EZ pace

Kick Set 24x25 Kick
12 w/o fins
12 w/ fins


Other 10x50
Sprint w/ start
1 Breath Down
2 Breath Back


Warm-Down 20x25 Choice


Total = 4450 SC Yards

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