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Ability Level:Aquatic Fitness
Type:Sprint Freestyle
Course:SC Yards
Duration:120 Minutes
AuthorGrant Petersen
Submitted By:Grant Petersen
Email: ronpet@ldd.net
Club:Cape Gators
Club/Author Info:T16 swimmer

Set Category Set Description Set Intervals
Warm-up 100 swim, drill, kick of each stroke
4x50's sprint/easy by twenty five
non stop on the 100's
on the 50's they are on 45 sec

Pre-Set 10 50's at 90%
on 1:00
Main Set 20 100's all out
on 1:30
Kick Set 200easy/200fast x5
30 sec rest
Pull Set 10x50's all out
800 easy
50's on 45

Drill Set 6x200 IM drill/sprint
Warm-Down 500 warm down

Total = 6000y SC Yards

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