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WorkoutDistance Per Stroke Workout
Ability Level:USS ABC Level
Type:Sprint Freestyle
Course:SC Meters
Duration:60 Minutes
AuthorChris Stone
Submitted By:Chris Stone
Email: chris.stone@ns.sympatico.ca
Club:Dartmouth Crusaders Swim Club
Club/Author Info: club is located in Dartmouth, Nova Scotia

Set Category Set Description Set Intervals
Warm-up 5 x 200m

1) Swim
2) Pull
3) Kick
4) Drill
5) Swim
@ :20 seconds rest
Drill Set 16 x 25m Freestyle Drill @ :45 sec pace
Main Set 2 x (4 x 25m @ :40 + 8 x 50m @ 1:00)

1st time through freestyle.
2nd time through, choice
0n the 4 x 25m @ :40, count strokes on the 1st 25m, and take off at least one stroke in each following 25m.

On the 8 x 50m @ 1:00, hold END 1 pace while keeping same number of strokes per 25m as was done on the last 25m in the 4 x 25m's before.
Warm-Down 4 x 50m @ 1:00 Ascend 1-4 Ascend meaning increase time while decreasing effort

Total = 2600m SC Meters

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