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Workoutend on the speed fly/free
Ability Level:USS Sr./Jr. National Level
Type:General
Course:SC Yards
Duration:120 Minutes
Distance:6000+
Authorscott
Submitted By:scott
Email: sjt182@aol.com
Club:
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 200 free
100 kick/breaststroke
100 drill
100 swim/choice
none
Kick Set 400 kick
w/fins
w/board
none
Pre-Set 12 x 50s
choice
descending by 5
keep the same stroke for 5
:50
Main Set 40 x 50s
10 free, 10 fly, 10 choice, 10 free
the 2nd set of free should be fast
:45 for free
:50 for fly/choice
:40 for 2nd 10 of free
Main Set 20 x 50s
free/fly
:45/:50
depending on which set you are focusing on (the next set)
Main Set 40 x 25s
free/fly
w/fins
:20/:25
depending on which set you are focusing on(the previous set)
Other 5 x 100s or 10 x 50s
power stroke
this set is anerobic
do at least 2 in a row of the same stroke
2:10/1:05
EZ swim for a few minutes a few minutes

Total = 6000+ SC Yards
10000000902

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