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WorkoutNormal Workout (10& under, 11-12, 13-14)
Ability Level:USS ABC Level
Type:General
Course:SC Yards
Duration:60 Minutes
Distance:3500
AuthorCoach Kay
Submitted By:A swimmer :)
Email: yuji13@aol.com
Club:Iolani Swim Club
Club/Author Info:One of the premier swim clubs in Hawaii...placed 4th in the Short Course Championship.

Set Category Set Description Set Intervals
Warm-up 150 free warm up
150 choice warm up
own pace
Pre-Set Kicking or pulling, minimum 500 yards 7 minutes
Main Set 150 x 4 100 im, and 50 fly
75 x 3 free
25 x 5 choice, no freestyle
3 minutes for the 150
1:10 for the 75
:25 for the 25
Main Set 150 x 4 50 free, 50 fly, 50 free
75 x 3 choice, no free
25 x 5 backstroke
same as above
Drill Set 200 x 2 im drill,
50 fly, three-three fingertip drag
50 back, pause
50 breast, 1-2
50 free, 3-6
Warm-Down 300 catch up and fisted free drill

Total = 3500 SC Yards
10000000684

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