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WorkoutBasic workout done after big meet.
Ability Level:USS ABC Level
Course:SC Yards
Duration:90 Minutes
AuthorGary McDowell
Submitted By:Gary McDowell
Email: Aussiegrandkids@webtv.net
Club/Author Info:
Stingrays are an age group team in Cal. Author is a Level2 ASCA coach. This is a typical workout for 13-14 age group.

Set Category Set Description Set Intervals
Warm-up Swim 8x100 Freestyle with every fourth 25 kick only (no fins or board) :05 rest between 100's
Warm-up Swim 4 (10x25) Freestyle Repeats 4,7,9,Hypoxic. All other repeats try for Distance per Stroke. :20 rest between each (10 x 25)
Kick Set 10 repeats of vertical kicking each :30 secs.long
:30 secs. rest between reapeats.
Main Set Swim 2x(400,300,200,100) Second repeat of each distance faster than first. Last 100 of each distance IM order. Swim each distance at 1:20 per 100 interval +:15.

Pull Set 6x125 Rotating Fly,Back, Breast in a 50-50-25 pattern.Example:50 Fly,50 Back,25 Breast. Next repeat would be 50 Back,
50 Breast,25 Fly.
Repeat on 2:00.
Other 12x100 alternate Freestyle and Choice in three sets of four swims each.

Race pace with three minutes recovery swimming between each 100.
Warm-Down 600 yards stroke choice
reminding swimmers to streamline,work the turns,and take control of their swims.

Total = 6,350 SC Yards

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