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WorkoutFreestyle set
Ability Level:USS ABC Level
Course:SC Yards
Duration:60 Minutes
AuthorCoach Kawalzki
Submitted By:AnneGelina
Email: superfastswimmer0001@yahoo.com
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 300 free
50 kick (back)
50 kick (breast on back)
50 kick (back)
50 kick (breast on back)
Easy without stopping
Main Set 5 x 100 free
5 x 100 free
5 x 100 free
Decending 1-5 on the 1:45
Main Set 10 x 50 best stroke not free (sprint) 10 seconds rest
Warm-Down 100 free
50 breast
50 free

Total = 2200 SC Yards

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