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WorkoutMid Season FreeStyle Sprinting Drills
Ability Level:USS Sr./Jr. National Level
Type:Sprint Freestyle
Course:SC Yards
Duration:120 Minutes
Distance:6425
AuthorAmar Sider
Submitted By:Amar Sider
Email: sydanyc@aol.com
Club:FHHS Tiger Sharks
Club/Author Info:New York City's 2nd most powerful team.

Set Category Set Description Set Intervals
Warm-up 250 Free Easy (60%) 4:30
Pre-Set 1x500 Free
1x400 Free
1x300 Free
1x200 Free
1x100 Stroke
:60 Rest
Kick Set 25 Sprint Kick (90%)
50 Easy Kick (60%)
75 Sprint Kick (90%)
100 All out Sprint Kick (95+%)
:50
1:20
2:00
->:60 Rest
Main Set 1x200 Free
3x100 Free
5x50 Free
7x25 Free
5x50 Free
3x100 Free
1x200 Free
2:45
1:35
:45
:30
:45
1:35
2:45

Warm-Down 125 Easy Free (40%-)
125 Double Arm Backstroke (slow)
no time

Total = 6425 SC Yards
10000000403

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