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WorkoutRob's Revenge
Ability Level:USS ABC Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 Minutes
AuthorRob Valentine
Submitted By:Rob Valentine
Email: rawbee_v@hotmail.com
Club:Slug Lifegaurds
Club/Author Info: This is one is for all those Highschool Hell Weeks>>>

Set Category Set Description Set Intervals
Warm-up 500 Swim
250 Kick (fins optional)
250 Pull

Warm-up 10 X 75 IM Edit
1.Fly, Back, breast
2.Back, breast, free...
3.Breast, Free, fly...
4.Free, Fly, back

2x (5x100's)
:15 sec rest

1st Set on 1:25
2nd Set On 1:20
Main Set 3 X 500's
2 x 400's
1 x 200's
500's on the 6:45, 7:00, 7:15
400's on 500 race pace: Broken @ the 100's for 5sec./ 1 Min. rest inbetween 400's
200 strong walls
Pull Set Hypoxic Pulling 3-5-7-9 5x 200's


Other 10x 25's butterfly :25 sec
Warm-Down 250-500

Total = 5750 SC Yards

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