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WorkoutQuality Work, pulse work
Ability Level:USS Sr./Jr. National Level
Type:Distance Free
Course:SC Yards
Duration:120 Minutes
Distance:7300
AuthorAlbert Koyfman
Submitted By:Albert Koyfman
Email: poplavok@directvinternet.com
Club:Brooklyn Seals
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 1 x 1200 mix up own warmup @18'
Drill Set 6 x 100 Drill Interval 10
Kick Set 8 x 100 Kicking (150 - 160 heart rate) @1:45
Main Set 1 x 800

2 x 400

4 x 200

8 x 100
@ 10 minutes progressive
@ 5:00 descending by 100's
@ 2:25 high intensity
@ 1:10 Descending by 50's
Drill Set 6 x 100 Long Drill, focus on overhead and length Interval 10
Other 12 x 50 Free, long stroke as least strokes per lap as possible @ 0:45
Warm-Down 300 back/free mix

Total = 7300 SC Yards
10000001032

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