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Ability Level:Aquatic Fitness
Course:SC Yards
Duration:90 Minutes
Submitted By:tyler
Email: tgusto148
Club/Author Info: small team which produces swimmers with great strokes who excell greatly on the college level.

Set Category Set Description Set Intervals
Warm-up 1000 every third lap is stroke none
Pre-Set 8X50 build-up alternating free/fly 1:00
Main Set 9X200
#1-200 free
#2-175 free, 25fly
#3-150 free, 50 fly
#4-125 free, 75 fly
#5-100 free, 100 fly
#6-75 free, 125 fly
#7-50 free, 150 fly
#8-25 free, 175 fly
#9 200 fly

The freestyles should be kept at a moderate pace and the flys should be fast
Drill Set 8X50 drill down swim back 50

Kick Set 10X75 underwater dolphin kick with fins
Warm-Down 300 easy none

Total = 4650 SC Yards

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