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WorkoutMile Workout done in intervals
Ability Level:USS ABC Level
Course:SC Yards
Duration:90 Minutes
AuthorNikki Brown
Submitted By:Nikki Brown
Email: pixiestickhigh@yahoo.com
Club:Olympic Swim and Raquet
Club/Author Info: We are a summer league pool whose swimmers mainly do no
swim year-round. They are basically developing swimmers with
low yardage workouts.

Set Category Set Description Set Intervals
Warm-up 200 Free- slow, easy, long strokes
100 Kick
100 Pull- work on streching out the arms
Done in about 15 minuets
Pre-Set Flip Turns- do 3 flip turns of each stroke, acting like it is a race
every time a flip turn is done, at a meet, or a practice!
usually done in 10 mins with 4 swimmers per lane
Main Set 300 Free Swim, 100 dolphin dives or drill none
Other 4 x 50's SPRINT free 30 seconds rest,
Warm-Down 100 easy none
Main Set 4X 50's One of each stoke, empahsis on race strategy, swim like in
a meet
Warm-Down 50 easy none
Other Time Trials for swim meet or Dry-land 20 push- ups and 20 crunches

Total = 1650 SC Yards

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