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WorkoutHigh rest, intensity enough to kill
Ability Level:Aquatic Fitness
Type:Sprint Freestyle
Course:SC Yards
Duration:120 Minutes
AuthorYuriy 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 1000 Warm UP, mix up on your own @15'
Kick Set 16x50's Kicking hard @0:50
Drill Set 4 x 100 Drill, Focus on length, high elbow Interval 10
Main Set 10 x 100 Paddles pulling, 7 seconds over best time
10 x 100 Paddles straight, 5-6 seconds over best time
10 x 100 pulling, no paddles, 8-9 seconds over best time
10 x 100 straight, 6-7 seconds over best time, (last four all out
@1:30 (pulse work, 160 and up)
Warm-Down 400 free, focus on keeping the stroke long

Total = 6600 SC Yards

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