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WorkoutWorks on All Areas
Ability Level:USS ABC Level
Course:SC Yards
Duration:120 Minutes
AuthorRachel Sokoly <~~Future coach
Submitted By:Rachel Sokoly
Email: rachel.sokoly@juno.com
Club:Quantico Devil Dolphins (qdd---go dolphins!)
Club/Author Info: High School Age swimmers or swimmers on the verge of BB and A times!
If you have any questions or comments (which i really would appreciate) then click on my e-mail address, i'll get back to you as soon as i can!! thank you ! Swim Fast, rachel

Set Category Set Description Set Intervals
Warm-up 10x50s odds Free, evens Choice, in the choice must do at least a 25 of each stroke
Easy75 Free 25 Sprint (easy 25 swim, 25 drill, 25 swim)
Easy75 choice 25 sprint (easy=25 swim, 25 drill, 25 swim)

<<>>> 20 secs per stretch
10x50 on 1:10
easy 75 on 1:10, sprint is a SPRINT
easy 75 on 1:30, sprint is a SPRINT
Kick Set Pretty Much for Breast Strokers but you can subsitute Breast for any other stroke

5x200 Breast kick
after each 200 do an easy 25 of free style kick
then after all 200 kicks do easy 200 breast/free (25breast, 25 free, alternating)
200's are on 4:20, if not making them then get out stretch legs and try again, if stillnot making them then do them on 4:35
Kick Set <<>> If you don't have fins then add 20 seconds to interval

10x100 Free
1-5 with Board
6-10 as follows:
25 hyper (above water( head)
25 hypo (under water(head, and whole body)
25 back with arms out of water
Vertical kick for 30 seconds
25 sprint Freestyle
no interval, if doing in a group then go when last person finishes, if on your own then rest 10 seconds in between
Pull Set 2x200 IM pull NO pull buoy on Fly and Breast

Fly= freestlye kick while arms pull\
Breast= small dolphin kick
Rest thirty seconds and stretch arms : 20 seconds for each stretch

Total = 3400 SC Yards

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