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Workoutgood sprint
Ability Level:Aquatic Fitness
Type:Sprint Freestyle
Course:SC Yards
Duration:120 + Minutes
AuthorJack Hoff
Submitted By:David
Email: mazeman78@hotmail.com
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 200 swim, kick, pull, swim 3:30
Pre-Set 16 x 100 IM order in groups of 4 1:35
Kick Set 3 x 300 with fins negative split, 90%- 100% 4:15
Main Set 100 x 50, keep a strong time, like 26 for a good swimmer 1:00
Warm-Down 5 x 100 easy

Total = 8300 SC Yards

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