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WorkoutSprint group ages 14 & up
Ability Level:USS Sr./Jr. National Level
Type:Sprint Freestyle
Course:SC Yards
Duration:120 Minutes
Distance:6000+
AuthorDonald P. Spellman
Submitted By:Donald P. Spellman
Email: SwimICE@aol.com
Club:Iowa City Eels Swim Club
Club/Author Info:ICE is a USA Swimming Club in Iowa City, Iowa. This workout was written by head coach Donald Spellman for the Senior Eels Sprint Group. This is a workout that will take over 1.5 hours and allows room for work on other strokes outside of sprint freestyle. This group includes swimmers with AAA times, a 14 yr old Central Zones qualifer in the 50-100 Free and 100 Fly, four high school girls state qualifers in relays and sprints, and a 14 yr. old male with ISI Age Group Championship qualifying times in the 50, 100, and 200 frees as well as the IM's and the backstroke. A few have plans of going to Juniors (soon). Have fun and swim smart.

Set Category Set Description Set Intervals
Warm-up 6 x 200 (150 free / 50 kick)
stretch out strokes on the free
no board on kick
on the 15 sec rest
Pre-Set 8 x 100 odd: IM / even: Free odd on 1:45 / even on 1:30
Pull Set Pull Ladder with paddles (free)
Breathe 3-5-7-9 by 50
50, 100, 150, 200, 150, 100, 50
15 sec rest in between each
Main Set 6 x 50 Build
3 x 50 Drill
3 x 50 Sprint - All Out
Cycle 2 times through
1st time free / 2nd time choice
on the :55
on the 1 min
on the :50
Kick Set 100 Kick
4 x 25 Blast Kick(12.5 all out)
Cycle 4 time through
1&2 flutter kick / 3&4 choice
on the 1:50
on the :45
Drill Set 300 (25 Drill / 25 Swim) EZ
mix it up
Other 10 x 25 Sprint
1-5 12.5 yds fast / 12.5 yds EZ
6-10 12.5 EZ / 12.5 fast
Mix them up
on the :40
Other 7 x 50 Under/Over




on the 1 min
Warm-Down 300 EZ Drills

Total = 6000+ SC Yards
10000000485

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