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WorkoutCoach's Fun
Ability Level:USS Sr./Jr. National Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 Minutes
Distance:6200
AuthorFAST Coach
Submitted By:Foster
Email: evergirl@alloymail.com
Club:FAST
Club/Author Info: To make this practice even more challenging you can lower the intervals to push yourself.

Set Category Set Description Set Intervals
Warm-up 900
300 choice
300 drills
300 free
no intervals, take it nice and easy
Kick Set 8 x 100's 1:35
Main Set 800
2 x 400
4 x 200
8 x 100
10 min. ( 1:25 per 100)
5:20 ( 1:20 per 100)
2:30 ( 1:15 per 100)
1:10
Other 4 x 100's sprint 2 on 1:05
2 on 1:00
Other 12 x 50's

6- 25 under H2O
25 sprint fly
6- 25 under H2O
25 sprint free
1:15
Warm-Down 300 easy

Total = 6200 SC Yards
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Swimming World is first and foremost concerned with the health and safety of its readers. If you have not been involved in an ongoing exercise regimen for at least six months, prior to attempting any of the workouts/exercises, check with your physician.