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WorkoutVery hard workout for A and BB level
Ability Level:USS ABC Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 Minutes
Submitted By:Anonymous
Email: swimFLST
Club:Fort Lauderdale Swim Team
Club/Author Info: This is a very hard workout for BB and A level swimmers!

Set Category Set Description Set Intervals
Warm-up 500 warmup-
25 kick 25 swim free/stroke
Pre-Set 12 X 100 kick with flippers 1:30
Main Set 10 X 100 free 1:20
Main Set 300 backstroke

Main Set 10 X 100 free 1:25
Main Set 300 breastroke.
Warm-Down 1000 butterfly concentrate on breathing every two or three. Nice and steady. none.
Warm-Down 20 X 25 fly :30 w/ flippers. :35 without
Warm-Down 200 ez none

Total = 6,000 SC Yards

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