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Workouthard JOHN's sprint workout
Ability Level:Aquatic Fitness
Type:Sprint Freestyle
Course:SC Meters
Duration:120 + Minutes
Submitted By:john
Email: john
Club/Author Info:john

Set Category Set Description Set Intervals
Warm-up 15*100's
3 of each stroke
1st of each stroke- easy
3rd-very fast
2:00 for each 100
Pre-Set 8*100's negative swim free
all 100 should be about 70%
every 1:50 for 100's
Drill Set 6*100's free
25 easy,50 hard,25 easy
2:00 for 100's
Main Set 8*100's free
not slower then 90%
every 3:00
Drill Set 400 choice drills
Main Set 8*50's sprint free all out! every 2:00
Other 400 free with fins
concetraiting on technique
Other 4*25 sprint allout choice on your own
Warm-Down 200 easy

Total = 5200 SC Meters

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