--- Find A Workout ---

WorkoutSprint
Ability Level:Aquatic Fitness
Type:Sprint Freestyle
Course:SC Yards
Duration:120 + Minutes
Distance:6630
AuthorSteve Nims
Submitted By:Steve Nims
Email: SVegita4@aol.com
Club:Webster Bluefins Swimming
Club/Author Info:A nice Sprint Workout

Set Category Set Description Set Intervals
Warm-up 5 x 200

1. Swim
2. Kick
3. IM
4. Pull
5. Swim
:20 sec. Rest Interval
Pre-Set 12 x 75
{ 4 x 25 Fly/50 Back
4 x 25 Back/50 Breast
4 x 25 Breast/50 Free }
@ 1:10
Kick Set 5 x 100 Flutter Kick w/ Board FAST!

5 x 100 w/ Fins
1. Fly
2. Back
3. Dolphin kick on back
4. Free
5. IM
@ 2:00


@ 1:30
Pull Set 6 x 150 Best Stroke Dec. 1-3, 4-6 :10-:15 sec. rest interval
Main Set 8 x 100 FAST Free
4 x 200 FAST Free
2 x 500 Free
1.Speed Play
2. 300 Build
200 Fast
4 x 100 Dec. 1-4
@ 1:20
@ 2:45
@ 7:00



@ 1:30
Warm-Down 200-400 of choice

Total = 6630 SC Yards
10000000685

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