--- Find A Workout ---

Ability Level:USS ABC Level
Type:Sprint Freestyle
Course:SC Yards
Duration:90 Minutes
AuthorSwim Coaches
Submitted By:A swimmer
Email: Not avalible
Club:Downriver YMCA/Southgate
Club/Author Info:

Set Category Set Description Set Intervals
200 Swim
200 Kick
200 pull
200 swim

As soon as you're finished, start next 200!
Main Set
12 50's freestyle

On the 1:30. If you're getting more than 30 seconds rest, do them on the 1:00 or the :45.

Pull Set
200 freestyle pull. Work on your tequnique. Don't worry about your speed!

Recovery. No interval.

10 25's sprint with a turn.
(Off diving block!)

On the 1:00.

200 easy.

Warm down. No set time.
10 starts. Half-way down the pool.

10 turns. Work on finishes also!

Total = 2050 SC Yards

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