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WorkoutKICKS YOUR BUTT
Ability Level:USS ABC Level
Type:Individual Medley
Course:SC Yards
Duration:120 Minutes
Distance:6700
AuthorCoach Tracy
Submitted By:Tracy Brewer
Email: tnkerbell80@hotmail.com
Club:Temecula Swim Club
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 500 Freestyle
Bilateral Breathing every 3-5-7
Under 12 Min
Pre-Set 4 x 50 FREE/ DRILL
10 X 50 FLY/ DRILL
4 X 75 BREAST/ DRILL
4 X 50 BACK/ DRILL
ALL ON A :10 SEC REST
Main Set 4 X 200 FREE
4 X 175 IM
(50 ea. stroke/25 free)
4 x 150 FREE
4 X 125 IM
(25 ea. stroke/50 choice)
4 x 100 FREE
4 x 75 IM
(drop 1 ea. stroke)
200's on 2:40
175's on 2:35
150's on 2:10
125's on 1:40
100's on 1:20
75's on 1:10
Kick Set 6 x 50 dolphin kick on back
tight streamline
all on 1:10
Pull Set 6 x 100
odd: free
even: stroke
odds on 1:45
evens on 2:00
Warm-Down 300 easy

Total = 6700 SC Yards
10000000842

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