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Workoutbeginning of the year long workout
Ability Level:USS Sr./Jr. National Level
Type:General
Course:SC Yards
Duration:120 Minutes
Distance:8000
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 500 long an loose
free/back
none
Pre-Set 8 x 50s
drill/swim
choice
:50
Main Set 2 x 200s free
3 x 100s free
5 x 50s free
do this set 4 times
200s-breathing every 3
100s-breathing every 5
50s-breathing every 7
200s-2:40
100s-1:20
50s-:40
Main Set 50,100,150,200,150,100,50
freestyle/choice
w/fins
do this 3 times
:5 rest between 50,100...
:30 rest between each round
Kick Set 10 x 75s
kick w/fins
choice non-free
1:15
Warm-Down 150 EZ none

Total = 8000 SC Yards
10000000934

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