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Workoutvariety- tough workout
Ability Level:USS Pre-Senior Level
Type:General
Course:SC Yards
Duration:120 + Minutes
Distance:8600
AuthorSwim Princess14
Submitted By:BigShoulders101
Email: SwimChick@winningteam.com
Club:IWHA Sharks
Club/Author Info:




Set Category Set Description Set Intervals
Warm-up 800 Free
600 I/M 50kick/50drill/50swim
2 x 200 drill/swim 1 stroke 2 free
8 x 25 two of each
800 Free @ 11:00
600 I/M @ 8:40
200's @ 2:50
25's @ :30
Pre-Set 10 x 100 odds your worse stroke (other than free)just work on technique
evens your best stroke (other than free)
100's (worse stroke intervals)
flyers-1:30
backstrokers-1:30
breastrokers-1:40
100's (best stroke intervals)
flyers-1:15
backstokers-1:15
breastrokers-1:25
Main Set 5 x 200 free @ 2:30
100 easy
4 x 200 i/m @ 2:40
100 easy
3 x 200 free @ 2:20
100 easy
2 x 200 stroke @ 2:35 (breast @ 2:50)
100 easy
1 x 200 choice for a time
Drill Set 6 x 100's drill choice @ 1:45



Other repeat (8 x)
1 x 50 fast w/ fins @ :40 choice
1x 50 EZ @ 1:00
1 x 25 sprint w/ fins @ :20 choice
1 x 75 fast/ez/fast @ 1:00
Warm-Down swim continiously for 7 minutes. if you need more, than take it.

Total = 8600 SC Yards
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