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WorkoutCheck this workout! it's really fun!
Ability Level:USS ABC Level
Course:SC Yards
Duration:90 Minutes
Submitted By:gabs
Email: perkyg987@yahoo.com
Club/Author Info: ICE ROCKS!!!!

Set Category Set Description Set Intervals
Warm-up 600 free
400 kick
200 pull
100 i.m. drill
10 seconds between each
Pre-Set 16x25 odds are free build
evens are stroke build
free on :25 stroke on :35
Main Set 3x100 Build free
200 pull
go through this set 4 times
100's on 1:30
start the set over when everybody in your lane is done
Kick Set 10x50 fast down, moderate back, your choice mix up strokes 1:05 or 1:10
Other 3x100's all out the first one on 1:25
the second one on 1:20
the last one as fast as you can
start cool down right after you finish the last 100
Warm-Down 4x75's 25 back 25 drill 25 dps
200 easy
20 seconds rest on 75's

Total = 5000 SC Yards

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