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WorkoutSprint Free
Ability Level:USS Sr./Jr. National Level
Type:Sprint Freestyle
Course:SC Yards
Duration:120 Minutes
Distance:6150
AuthorTeal
Submitted By:Jon Teal
Email: jonet_1@yahoo.com
Club:Birmingham Groves HS
Club/Author Info: Head Coach Birmingham Groves HS/ Oakland University



Set Category Set Description Set Intervals
Warm-up 200 SKPS straight
Drill Set 8 * 100 /:20
25 left (opp arm down)
25 right (opp arm Down)
25 SK12+3
25 MDPS
/:20
Main Set 1 x 400/ 5:00 A2
2 x 200/ 2:30 A3-A4
4 x 100/ 1:05 A4
100 EZ / 2 min rec

3 times through (2nd time may be IM on 400 and 200's *Change interval)
5:00
2:30
1:05
2:00
Kick Set 30 x 25 Kick/ :30
10 Free (no board) desc
8 Fly (on back streamline) 1st 1/2 98%
6 Breast (on back streamline knees under) Build
4 Back REC
2 Free All Out!
:30


Warm-Down 200 Rec 0

Total = 6150 SC Yards
10000000663

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