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Workoutgood workout
Ability Level:USS Sr./Jr. National Level
Type:General
Course:SC Yards
Duration:120 Minutes
Distance:7000
Authorscott
Submitted By:scott
Email: sjt182@aol.com
Club:ths swimming
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 500 easy none
Kick Set 600 kick w/fins none
Pre-Set 8 x 50s free
descending by 4
:45
Main Set 2 x 50,100,150,200,200,150,100,50
w/fins
freestyle for the 1st half
power for the 2nd half
base 5 secs rest per 50

Main Set 10 x 200s
free
2:45
Kick Set 5 x 100s
kick
choice
w/fins
1:30
Other 2 x 500s
all out
free
w/fins

Total = 7000 SC Yards
10000000885

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