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Workoutmiddle distance
Ability Level:USS Sr./Jr. National Level
Type:Middle Distance Free
Course:SC Meters
Duration:120 Minutes
Submitted By:Neil
Email: Neil_s_dawson@yahoo.co.uk
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 500 swim
200 pull
300 kick
no rest
Main Set 4(5 by 100
50 b/c recovery)
20 secs after 100s
10 secs after 50s
Kick Set 5 by 200 kick 10 seconds
Other own stroke set
(3 by 200 own stroke)
(50 b/c recovery )

Warm-Down 150 swim-down

Total = 6.3k SC Meters

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