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WorkoutHeart Rate Test Set
Ability Level:USS Sr./Jr. National Level
Type:General
Course:SC Yards
Duration:120 Minutes
Distance:3500
AuthorCoach Matt
Submitted By:Matt
Email: rolls_a_roll@yahoo.com
Club:Chaminade High School
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 10 x 50 DRILL
400 IM KICK, LEFT ARM DRILL, RIGHT ARM DRILL, SWIM
1 X 500 NEGATIVE SPLIT
1 X 500 FOR TIME
1 X 100 FREE KICK, LEFT, RIGHT, SWIM
50s @ :50
400IM @ 7:00
500s @7:30
Main Set 3 x 100 ALL OUT FAST

GET IMMEDIATE 6 SECOND HEART RATE, AND HR. AT :30, 1:00, 2:00, 3:00 AFTER SWIM

SET DESIGNED TO BE DONE A FEW TIMES DURING THE SEASON TO TRACK PROGRESS AND HEART RATE RECOVERY TIME
5:00
Pull Set 300 PULL
300 PULL HYPOX 3
Kick Set 300 KICK 50 STROKE/ 50 FREE

Drill Set 1 X 300 50 STROKE/50 FREE

DRILL STROKE THAT WAS DONE FOR MAIN SET
FLY DRILL - 3 LEFT 3 RIGHT 3 SWIM
BREASTROKE DRILL - 2 KICK 1 PULL
BACK DRILL - DOUBLE ARM OR 1/2L 1/2R
FREE DRILL - FISTS


Total = 3500 SC Yards
10000001045

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