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Workoutmid distance
Ability Level:USS Sr./Jr. National Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 Minutes
AuthorBrendon Bray
Submitted By:Brendon Bray
Email: none
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 6x 200

1,3,5= free
2,4,6= choice
on 45 seconds rest
Pre-Set Pull 3x 500 free
Main Set 4x
400 free
2x 200 free
all hard
400 on 2 minutes rest
200 on 1 minute rest
whole set on 17 minutes
Warm-Down 10x 50 cool down

Total = 6400 SC Yards

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