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Workoutfly/back/mid free
Ability Level:USS ABC Level
Type:General
Course:SC Yards
Duration:90 Minutes
Distance:5,000
Authorliebmann
Submitted By:liebmann
Email: liebmanns@prodigy.net
Club:MAC
Club/Author Info:






Set Category Set Description Set Intervals
Warm-up 600 swim
400 kick
200 pull
none
Drill Set 8 x 50 over/under
catch up free
catch up back
head up free
On 1:00
Main Set 300 hard free
3x100 drill back
300 cruiz free
3x100 cruiz back
300 ez free
3x100 hard back
300's on 15, 10, 5 sec rest
100's on 1:35, 1:25, 1:15
Kick Set 200 dolph kick w/monofin
100 dolph K w/o monofins
6x50 fly
200 dolph K w/fins
100 dolph K w/o fins
6x50 fly
200 K's 10 sec
100 K's w/o 1:40
6x50 F on :50






Warm-Down 4x100 warm down
none

Total = 5,000 SC Yards
10000000428

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