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Workoutgood early season set
Ability Level:USS ABC Level
Type:Sprint Freestyle
Course:SC Yards
Duration:120 Minutes
Distance:5000
Authorjon smith
Submitted By:jon smith
Email: jonsmithsc@hotmail.com
Club:santa cruz high
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 2 x 300 free
200 choice
100 stroke
15 min total
Pre-Set 10 x 25 underwater
8 x 50 dolphin kick (fast)
6 x 75 im order (no free)
4 x 100 (75 free/25 choice)

:45
10 sec rest
1:30
1:50
Kick Set 1 x 300 whistle kick drill
(sprint when whistle blasts)
5 min total
Main Set 2 x (4 x 50) free descending
4 x 25 choice easy
2 x (3 x 100) free descending
4 x 25 choice easy
(:50,:45,:40,:35) x 2
10 sec rest
(1:20,1:15,1:10) x 2
10 sec rest
Drill Set 8 x 25 sprint free from dive
:45
Warm-Down 300 choice easy

Total = 5000 SC Yards
10000000940

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