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Workouthard middle distance workout
Ability Level:USS Sr./Jr. National Level
Type:General
Course:SC Yards
Duration:120 Minutes
Distance:7600
Authorscott
Submitted By:scott
Email: sjt182@aol.com
Club:
Club/Author Info:please email me and tell me what you think aboutmy workouts

Set Category Set Description Set Intervals
Warm-up 200 drill
200 stroke count(free)
200 free swim
:15 rest
Pre-Set 8 x 50s free
descending by 4
:45
Main Set 20 x 100s
free
last 5 you can use fins
1st 5-1:20
2nd 5-1:15
3rd 5-1:10
4th 5-1:05
Main Set 20 x 25s
10 x 50s
5 x 100s
10 x 50s
20 x 25s
all free
w/fins for the 2nd 50s and 25s
25s-:25/:20
50s-:45/:40
100s-1:15
Kick Set 2 x 500s
power stroke kick
w/fins
:30 rest
Pull Set 2 x 500s
free pull
w/pull bouy
:20 rest
Warm-Down 100 EZ none

Total = 7600 SC Yards
10000000924

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