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Workoutmiddle distance workouts
Ability Level:Aquatic Fitness
Type:Middle Distance Free
Course:SC Yards
Duration:90 Minutes
Distance:10000
AuthorDave Estes
Submitted By:Elliot Ptasnik
Email: potzy17@aol.com
Club:Seahawks Swim Team
Club/Author Info: Located in Belleville, IL



Set Category Set Description Set Intervals
Warm-up 6x300 coaches choice of interval, build into set.
Pre-Set 10x75 odds drill, even fast
Main Set 3x500 - descend
4x200 - odd sprint/even choice
3x500 - descend
3x200 - odd sprint/even choice
3x500 - descend
2x200 - odd sprint/even choice
descend intervals by sets
Pull Set 8x100 descend by 1-4, 5-8


Warm-Down 7x50 on the minute, loosen down

Total = 10000 SC Yards
10000000445

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