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Workouta hard long practice
Ability Level:Aquatic Fitness
Type:General
Course:SC Meters
Duration:20 Minutes
Distance:17000
AuthorBob Melory
Submitted By:Robert Melory
Email: RMelory@bestswim.author.A.O.L
Club:
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 12*100 IM
2 swim, 1 kick
2 swim, 1 drill
2 swim, 1 pull
2 swim, 1 swim fast
1:50 for swim
2:10 for other 100's
Kick Set 12*75 in IM order(3 of each stroke)
50 kick,25 swim
1:45 for 100's
Drill Set 12*75 in IM order(3 of each stroke)
50 drill,25 swim
1:35 for 100's
Pre-Set 1*(2000+1000+500+400+300+200+100)
2000 goes like that-
400 IM
400 breath every 3-5-3-7
800 pace getting faster every 100
400 easy technique

1000 goes like that-
300 IM
300 breath every 3-5-7-9
300 pace of 1500 all out
100 easy

500 goes like that
200 IM
200 pace of 800 all out
100 easy

400 goes like that-
300 pulse of 170-180
100 easy

300 goes like that-
200 90% from record
100 easy

200 goes like that-
100 allout
100 easy

100 all out
1 min after each long distance
in each long distance-10 seconds rest
Other 1000 easy with flippers-100 free/100 back none
Main Set 1*(1000+900+800+700+600+500+400+300+200+100)

1000 free technique

900-600 free,300 kick

800-500 free,300 drill

700-500 free,200 pull

600-400 free,200 IM pulse 160

500-300 free,200 IM,100 choice pulse 165

400-100 kick,100 pulse 160,100 drill,100 pulse 165

300-100 pulse 160,100 easy,100 pulse 170

200-easy

100 allout
1 min after each long distance
in each long distance-10 seconds rest
Other 1500 with flippers
100 free/100 back/100 fly
none
Other 5*200(not in free) allout!
5:00 for 200's
Warm-Down 1500 easy try to recover from this practice

Total = 17000 SC Meters
10000000534

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