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WorkoutHard working swimmers
Ability Level:USS ABC Level
Course:SC Yards
Duration:120 Minutes
AuthorJon Urbanchek
Submitted By:Kristen Carbonell
Email: Swimblu5@aol.com
Club:Pine Crest
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 400 free(100 pause/100 high elbows)
400 RIMO(=reversed IM order.50 drill/50 swim)
400 back(25 pause/25 R/25 L/25 3 fast=1 pause)
no interval
Pre-Set 18x75 6x(25 fly/50 back)
6x(25 back/50 breast)
6x(25 breast/50 free)
6x50 flip at 12.5 and 37.5
75-1:05/1:10/1:15/1:20 (depending on your speed.)
50-:45/:50/:55/1:00 (
Kick Set 4x50 choice
4x100 #1 stroke
Main Set Threshold
8x50 red
4x100 red
2x200 red
(30 sec.)
2x400 1 red, 1 blue
(30 sec.)
2x200 blue
4x100 blue
8x50 blue
50 red-:40/:45/:50/:100
100 red-1:20/1:30
200 red-2:30/2:40/3:00
400 red, blue-4:40/4:50/5:00/5:20/6:00
Use same intervals for 200, 100, and 50s blue.
Warm-Down 200-400 choice No Intervals

Total = 6,500 SC Yards

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