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WorkoutFOCUS: do the little things well
Ability Level:Masters Level 1
Type:General
Course:SC Meters
Duration:90 Minutes
Distance:4000
AuthorMark Van Deren
Submitted By:Mark Van Deren
Email: mark@typhoonaquatics.org
Club:Typhoon Aquatics
Club/Author Info: Van Deren is the Asst. Head Coach of Age Group programs for Typhoon Aquatics and a Masters Coach in Newport News, VA.


Set Category Set Description Set Intervals
Warm-up 300 swim
200 pull
100 kick
rest :20
Pre-Set 8 x 50 Drill/Swim (2 each stroke) 1:10 or 1:20 or rest :15
Main Set 5 x 200 FREE
#1: 200 moderate
#2: 150 mod/50 fast
#3: 100 mod/100 fast
#4: 50 mod/150 fast
#5: 200 fast

3:30 or 4:00 or :30 rest
Kick Set 200 (front/side/side/back by 50s)
4 x 25 w/fins - FAST!
rest :20 after 200
:30 or :40 or rest :10

Main Set 5 x 100 IM
#1: 100 drill
#2: 75 drill/25 swim
#3: 50 drill/50 swim
#4: 25 drill/75 swim
#5: 100 swim
2:00 or 2:20 or rest :20
Pull Set 2x {200 br. every 3}
{3 x 50 br. every 5}
{2 x 25 scull w/buoy}
3:10 or 3:40 or rest :20
1:00 or 1:10 or rest :10
1:00 or rest :10
Drill Set 4 x 25 FR finger drag (high elbows)

4x 25 FR hesitation (body rotation)

4 x 25 FR closed fist
1:00
Warm-Down 100 easy

Total = 4000 SC Meters
10000001069

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