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Ability Level:Masters Level 1
Type:Sprint Freestyle
Course:SC Meters
Duration:90 Minutes
Submitted By:Y.Awasaki
Email: awasaki@hcn.zaq.ne.jp
Club:CALPIS SC (Japan)
Club/Author Info: Joint work out in Fukuoka

Set Category Set Description Set Intervals
Warm-up 50*10t (free style) on 50
Pre-Set 100*4t (IM) on 1.40
Kick Set 50*6t (board)
50*4t (no board)
on 1.10 (board)
on 1.15 (no board)
Drill Set 25*6t (pull ahead to finish)
25*4t (head up swim)

Main Set 50*4t (free style)
(Decending swim. Swimmmer point out their swim form each other. Last set should swim within 30sec.)
on about 2.00
Warm-Down 200 (slow)

Total = 2050 SC Meters

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