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Workoutextreme workout
Ability Level:USS ABC Level
Course:SC Yards
Duration:90 Minutes
AuthorJames S. Smith
Submitted By:James S. Smith
Email: asmith116@aol.com
Club:Choctawhatchee High School
Club/Author Info:
This is a challenge workout i gave to my h.s. team. We only practice for 100 minutes, 5 days a week, and 2 hours of dryland per week. This practice is non-stop and should be done only when the swimmers are in mid-season or better form.

Set Category Set Description Set Intervals
1 x 500 mixer warm-up

allow the swimmers to choose stroke/drill, and to kick without a board.

Main Set 10 x 200 free build by 50 on 2:20
(Since we are limited in the amount of time we have, we go right into the main set. Rest between sets is limited to about 1:30 to 2 minutes.)

Main Set 15 x 100 IM on 1:30

10 x 200 free neg. split on 2:30

15 x 100 reverse IM on 1:40

Warm-Down 1 x 500 easy stroke/drill of choice

Total = 8,000 SC Yards

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