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WorkoutEarly Season WorkoutóLong Course
Ability Level:USS Sr./Jr. National Level
Type:Sprint Freestyle
Course:SC Meters
Duration:120 Minutes
Distance:7200
AuthorRichard Quick
Submitted By:SwimInfo
Email: webmaster@swiminfo.com
Club:None
Club/Author Info:This workout is being submitted from the article 'How they Train Catherine Fox' in the June 1998 issue of Swimming World Magazine

Set Category Set Description Set Intervals
Warm-up 400 freestyle
200 backstroke
200 breaststroke
200 IM

Pre-Set 12 x 50s
4 x 50: 15 meters 100%; 35 technique emphasis
4 x 50: middle 20 meters 100%
4 x 50: last 15 meters 100%
@ 1:15
Kick Set 10 x 100 with monofin
Up to 50 meters underwater
50 meters dolphin on side on surface
@ 1:45
Main Set 2 rounds of the following
(heart rate = 150 to 160):
800 freestyle
600 back
400 IM
200 back @ 3:00


@ 11:00
@ 9:00
@ 6:00
@ 3:00
Other 12 x 50
4 x (2 easy freestyle; 1 fast stroke)
@ :45











Total = 7200 SC Meters
10000000271

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