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Workoutmid distance and IM
Ability Level:USS Sr./Jr. National Level
Type:Middle Distance Free
Course:SC Meters
Duration:120 Minutes
AuthorCoach Brian Jones
Submitted By:David Hartly
Email: don't want to tell you
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 8*125-1 free,1 IM order
100 drill hart rate(HRA) 140,25 pace of 100
@ 2:15
Kick Set 25 fly,50 back,25 breast,100 free
100 fly,25 back,50 breast,25 free
in each set starting from easy till fastest
30 seconds for 25(1:00 for 50s,2:00 for 100s
Main Set 10*200-odds free/even IM
in free-starting from HRA 130 and each time-get up in 5
in IM-starting from HRA 155 and each time get down in 5
after odds 20,after even 30
Drill Set 400,300,200,100 choice,50(not IM)
in 400 switch arm every 100
in 300 switch arm every 75
in 200 switch arm every 50
in 100 switch arm every 25
50-pick up an arm and do it allout
20 seconds after distance
Main Set 4*(8*25) IM order
1st-HRA 150-155
2nd-HRA 170-180
every 25 @ 30
after 8-1 min
Warm-Down 4*100 IM
1st-HRA 160
2nd-HRA 140
3rd-HRA 110
4th-HRA 0-90
100s @ 2:30

Total = 5600 SC Meters

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