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Workoutlong beginning of the year workout
Ability Level:USS Sr./Jr. National Level
Type:General
Course:SC Yards
Duration:120 Minutes
Distance:8700
Authorscott
Submitted By:scott
Email: sjt182@aol.com
Club:
Club/Author Info:please email me to tell me what you think about me workouts

Set Category Set Description Set Intervals
Warm-up 200 free
100 kick(choice)
100 stroke count(free
100 drill
:10 rest between each part
Pre-Set 10 x 50s
free
:50
Pull Set 5 x 100s
pull
free
w/pull bouy
1:35
Main Set 50 x 50s
15 free
10 fly
15 free
10 fly w/fins
free :40/:45
fly(no fins) :50
(w/fins) :45
Main Set 5 x 200s
free
2:40
Main Set 3 x(4 IM, 1 free)
(total 15 x 100s)
1:30
Main Set 10 x 50s
5 free
5 power
stroke count
:50
Kick Set 10 x(25,50,75)
kick
choice
w/fins
:5 rest between 25,50,75
:20 rest between each round
Warm-Down 50 EZ none

Total = 8700 SC Yards
10000000918

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