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WorkoutHard Practice for 12 and up
Ability Level:USS ABC Level
Type:Middle Distance Free
Course:LC Meters
Duration:120 Minutes
Distance:8,000
AuthorPaul Wiess
Submitted By:Amber
Email: FlyPrincess3@aol.com
Club:Bolles
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 300 (free)
500 (300 free, 200 IM kick)
700 (300 free, 400 IM kick, drill
900 (300 free, 700 IM kick, drill, swim)
10 seconds rest
Main Set ALL FREESTYLE
400
300
200
100

400
400- extra fast
300
200
200- extra fast
100

400
300
200
100

400
300
300- extra fast
200
100
100- extra fast
400's on 6:00
300's on 4:30
200's on 3:00
100's on 1:30
Main Set With paddles and fins:
400 swim
none
Warm-Down 200 cool-down none

Total = 8,000 LC Meters
10000000791

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