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Workoutmid-season heavy workout
Ability Level:USS Sr./Jr. National Level
Type:General
Course:SC Yards
Duration:120 Minutes
Distance:6500
Authorscott
Submitted By:scott
Email: sjt182@aol.com
Club:
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 200 free
100 kick
100 drill
200 free
none
Pre-Set 10 x 50s
choice
descending by 5
:45
Main Set 5 x 200s
free
2:35
Main Set 10 x 100s
free
1:10 for the 1st 5
1:15 for the 2nd 5
Main Set 20 x 50s
free/choice
:45
Main Set 40 x 25s
free/choice
:25
Kick Set 3 x 200s kick
4 x 100s kick
w/fins
choice
15 secs rest after the 200s
10 secs rest after the 100s
Other 5 x 50s
all out
power stroke
you should be near your times that you would go in a race
1:30
Warm-Down 150 EZ

Total = 6500 SC Yards
10000000905

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