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WorkoutPAIN DONT HURT!!!!!!!
Ability Level:USS Sr./Jr. National Level
Type:Sprint Freestyle
Course:SC Yards
Duration:120 Minutes
Distance:5750
AuthorDanny Asencio
Submitted By:Danny Asencio
Email: miamiback@aol.com
Club:Jersey Gators
Club/Author Info:



Set Category Set Description Set Intervals
Warm-up 800 (Swim, Kick, Drill, Swim) X 200 approximately 20 to 22 minutes
Kick Set 10 X 100's Descend every 2 by :5 seconds. Keep on descending until max effort. then finish remainder at that interval. start at 2:00 and go
Main Set 20 X 150's
1 X 50 make interval and work on breathing every 5 or more.
4 X 25 all out sprints 1 or less breathes

50 on :40
25 on :30
Other 10 X 75 IM (NO FREE)
1:10

Warm-Down 4 X 50 choice 1:00

Total = 5750 SC Yards
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