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Workoutgood all around wokout
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 me to tell me what you think about my workouts.

Set Category Set Description Set Intervals
Warm-up 200 free
100 stroke count free
100 IM
100 breaststroke kick
4 x 25s choice(1 stroke) descending
:10 rest between each round
Kick Set 400 IM kick
no fins
none
Pre-Set 5 x 100s
IM
descending
1:40
Main Set 10 x 100s
5 IM
5 free
IM-1:30
free-1:20
Main Set 2 x 200s(free)
4 x 100s(I.M.)
8 x 50s(power)
16 x 25s(free/power)w/fins for 25s
200s-2:40
100s-1:30
50s-:45
25s-:25
Pull Set 2 x 500s
free pull
w/pull bouy
w/paddles
these are to be done fast with little rest
6:00
Kick Set 10 x 75s
kick/swim/kick
w/fins
1:10
Main Set 5 x 200s
100 IM/100 free
2:45
Warm-Down 150 EZ none

Total = 7000 SC Yards
10000000922

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