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Workoutsprinting for fun
Ability Level:USS ABC Level
Course:SC Yards
Duration:90 Minutes
AuthorErinesa Brown
Submitted By:Erinesa Brown
Email: browne7608@uni
Club:East Des Miones Swim Club
Club/Author Info: We have about 80 swimmers throughout the year, but we are growing, we got 6 new 8and unders this week!

Set Category Set Description Set Intervals
Warm-up 200 swim
200 kick
200 pull
200 drill
Do at your own pace, under 15 min.
Warm-up 4x50 Lung busters
4x50 lungbusters
under-water down
easy freestu\yle back

@ 1:00
Main Set 5x200 free @ 2:45
5x100 free @ 1:20
5x50 free @ 35
Kick Set 600 kick/pull by 50s
Other 20x25 free
20x25 choice (mix em up)
20x25 stroke (your best stroke)
@:30 but get moving, and keep em around :15, fast,fast,fast!
Drill Set 400 stroke drill of your choice give them about 8 minutes, nice and easy at thier own pace
Drill Set 2 timed dive 100's fom the block
in heats according to time
one free/one stroke
repeat this weekly throughout the mid season
should be within 5% of the best
record the time
Warm-Down 200 cool down
focus on basics

Total = 5650 SC Yards

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