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WorkoutDecember 29, 1997
Ability Level:USS ABC Level
Type:General
Course:SC Yards
Duration:120 Minutes
Distance:5,550
AuthorPaul
Submitted By:BH
Email: Breezy911@aol.com
Club:Humboldt Swim Club
Club/Author Info:

Located in Northern Ca.


Set Category Set Description Set Intervals
Warm-up
400 reverse IM
200 Im kick
200 choice




Rest 10 seconds inbetween each

Pre-Set
20x50 free or fly
1st 50 breathe every 2 strokes
2nd 50 breathe every 3 and so on


@ :50

Main Set

3(4x100)

25 fly- 75 choice
25 choice- 25 back
50 choice- 25 breast- 25 choice
75 choice- 25 free
Repeat 3 times


One minute and fifteen seconds

Kick Set


6x100 alternate IM and free

on the one minute and thirty five second interval


Pull Set
6x100 choice/IM

6x 100 alternate choice and IM


2 minutes

Other

8x25 against partner w/ fins



coaches go

Drill Set
20x25 free drill



on the 25 second interval


Other


4x75 ch 50kick 25 swim


@ 1:05

Warm-Down


175 choice













Total = 5,550 SC Yards
10000000221

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