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WorkoutEarly to Mid Season
Ability Level:USS ABC Level
Type:General
Course:SC Yards
Duration:60 Minutes
Distance:2650+
AuthorMark Tschanz
Submitted By:Mark Tschanz
Email: martsc@rlws.com
Club:Rice Lake Swim Club
Club/Author Info:60+ Age Group Swim Team

Set Category Set Description Set Intervals
Warm-up 200 Kick, 200 Pull, 200 Swim Choice 8:00
Main Set Ladder Swim - Freestyle
50
100
200
300
200
100
50
Rest :30 Between each distance
Main Set Sprints 10 x 25 choice :25
Kick Set Vertical Kicking
5 x 1:00 kicking w/ :15 rest
none
Pull Set 6 x 100 Freestyle 2:30
Warm-Down 200 Easy Kick

Total = 2650+ SC Yards
10000000426

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