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Workoutsprint, pull
Ability Level:Masters Level 1
Type:Sprint Freestyle
Course:SC Yards
Duration:90 Minutes
AuthorKristen Adamson
Submitted By:Kristen
Email: swimster61@htomail.com
Club/Author Info:Swam for 2 1/2 years

Set Category Set Description Set Intervals
Warm-up 200 Swim x Kick x Pull Continous
Pre-Set 4 x (3 x 50)
start out moderate, incresae so last 4 are sprint
15 seconds between 50s, 1 min between set
Main Set 15 x 50 total sprint, all out, plenty of rest! 3 min
Pull Set 4 x 200 make first 150 moderate, last 50 strong 15 sec. rest

Warm-Down 200 mix backstroke and freestyle none

Total = 2950 SC Yards

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