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Workout5 wks.before a big meet(muscle building)
Ability Level:Aquatic Fitness
Course:SC Yards
Duration:120 + Minutes
AuthorKim Jose'
Submitted By:Kim Jose' (1:06.19 and 2:23.21) 14 yrs.
Email: kjose@peddie.org
Club:Peddie Aquatic Association
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 400 Free
300 Back
200 Breastroke
100 IM

Pre-Set 10x100 (odd free, even IM)

200 easy

All on 1:30

Main Set 4x{200 easy (any stroke)
100 breast sprint on 1:30
100 free easy
50 breast sprint on 1:00
50 easy (any)

4x150, 100 fr build, 50 br sprint on 2:15

Drill Set 2x{300 br barges on 6:00
4x50 sprint barges 1:00

Kick Set 10X100 build to 95% on 1:45

Warm-Down 3x300 easy

Total = 10600 SC Yards

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