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Ability Level:USS Sr./Jr. National Level
Course:SC Meters
Duration:120 Minutes
AuthorCameron Charlton
Submitted By:Cameron Charlton
Email: oilers3@hotmail.com
Club:Tillsonburg Aquatic Torpedoes, Ontario CANADA
Club/Author Info:TAT has produced many National finalists and National team members. TAT has been present in the past 4 years at Canada Games, Pan Pac Games, Commonwealth games, US Open, World Cup III, and Olympic Trials. TAT is a rather small sized club with unparallel determination. So far in my swimming career this has been my favourite workout ever. It hits all the basics for breast. I recently came 7th at 1998 World Cup III and 13th in my 200 breast at 1998 US Open.

Set Category Set Description Set Intervals
Warm-up 100 free on 1:30
100 kick on 2:00 stroke
100 pull on 1:45 stroke
100 IM on 2:00
set is done 3 times through.
(1200 metre warm-up)
Drill Set 10 x 50 breast on 1:00

1-5 the drill here is 2 kicks and one pull. ephysis on the stream line.
6-10 the drill here is 2 pulls and one kick
(5oo metres)
Kick Set 8x 100 kicking breast 1-3 on 2:00
4-5 on 1:45
6-8 on 1:40

(800 metres)
Pull Set 4 x 200 pull with fins (no bouy)

1-4 on 3:00
(emphysis on race pace and height coming out of the water)

Pre-Set 4 x 50 free on 1:00

all out sprints to get heart rate up for next set!!!! heart should be up around 180bpm
Main Set This is my all time favourite set swimming 5 years at the national level. It really works the stroke and especially the mental ability! don't get discouraged from this set, as it is a mental challenge!!

The 50's are taken from dividing your 200 breast by 4 to get an average 50 time. then the first roud is +2 second of that avg time, then +1 of avg time, then at your avg time, then minus 1 sec. of your avg time)
16 x 50 breast on 1:00
#1-4 + 2
#5-8 +1
#9-12 +\-
#13-16 -1
(note: 1:00 rest after each round.) pulse should be up to 190+!!! V02MAx!!!)

(800 metres)
Other 100 easy free
200 hypoxic
200 sculling

hypoxic is 3 strokes under the water and then 2 strokes above water.
pace is as slow as you can go without messing up the stroke.
Warm-Down 5 x 200 free 4:00

warm down until pulse is 110 bpm or less or until muscles are loose and lactic acid is at a minimum. Follow by a good 15 minutes of stretching.

Total = 5800 SC Meters

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