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WorkoutA workout w/ a lot of variety!
Ability Level:USS ABC Level
Course:SC Yards
Duration:90 Minutes
AuthorBrenda Beck
Submitted By:Brenda Beck
Email: Smurf37353@aol.com
Club:ACES Swim Club
Club/Author Info:I am in the kings group of Aces Swim Club in Denver, CO

Set Category Set Description Set Intervals
Warm-up 10 min swim
nice and easy
coach times 10 min
2 min rest before starting next set
Pre-Set 6x50 free
-relaxed, good technique
8x25 IM
-2 fly,back,breast,free
easy down, build back
6x50 free on 1 min
8x25 IM on 1:15
Main Set 5x75 free-make interval
1x100 IM easy
3x125 free- build
1x100 IM easy
1x200 free sprint
on 1:30
broken by 25's on 30 sec
on 1:50
broken by 25's on 30 sec
on 2:45
Kick Set 1x200 kick on back w/ fins easy
1x200 kick w/ board free easy
Other 4x25 coach times each 25 (optional), then the swimmers swim back easily once everyone has gone
Warm-Down 200 free nice and easy no interval

Total = ~3000 SC Yards

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