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Workoutpreparing for the 100 free
Ability Level:USS ABC Level
Type:Sprint Freestyle
Course:SC Yards
Duration:60 Minutes
Submitted By:Coach Katie
Email: butterflywahine@hotmail.com
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 200 free, 200 choice own pace
Drill Set 600 drills of your choice,
do at least a little of each stroke
own pace
Main Set 10 x 100 free:
alternate: average, hard by the 100s, last one is ALL-OUT SPRINT
int: 2:00
Kick Set 5 x 100 kick free or fly,
with fins
15-20 seconds rest

Warm-Down 200 easy choice slowest possible pace.
Other work on flip turns whatever.

Total = 2,700 SC Yards

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