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Workoutmid-season heavy 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:
Club/Author Info:please email be with what you think about my workouts

Set Category Set Description Set Intervals
Warm-up 200 free
100 kick
100 drill
100 choice(swim)
none
Kick Set 400 I.M kick
w/fins
no board
(no breaststroke, or take the fins off)
none
Pre-Set 200 pull
:10 rest
200 swim
:10 rest
100 swim
using given rest intervals
Main Set 10 x 75s free
aerobic/at a strong and fast pace
10 x 75s
power/free/power
1st 10 are on 1:10
2nd 10 are on 1:15
Main Set 10 x 200s
1st 5 are I.M.
2nd 5 are free
1st 5 are on 2:45
2nd 5 are on 2:35
Kick Set 4x(100,75,50,25)
w/fins
1st 2 are freestyle kick
2nd 2 power kick
:5 rest
15 after each set
Main Set 10 x 75s
free
10 x 75s
I.M. with no free
1st 10 are on 1:00
2nd 1:10
Other 6 x 50s
all out
power stroke
(keep the same stroke
from the blocks
get time
1:15
Warm-Down 300 EZ
working on stroke
lond & loose
none

Total = 7000 SC Yards
10000000908

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