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Workouthard sprinters workout
Ability Level:USS Sr./Jr. National Level
Type:Sprint Freestyle
Course:SC Yards
Duration:120 Minutes
Distance:3925
AuthorHelen Happ
Submitted By:Robert Ihasz
Email: gdblplaya9@yahoo.com
Club:springfield high school swim team
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 800 Free
200 drill, 200 kick, 200 pull, 200 swim
none
Pre-Set 5 mid-pool turns

5x50 drill
left arm down, right arm back

5x50 drill
thumb up side, fingertip on water
10 sec. rest for 50's drill
Main Set 5x125 swim
5x75 1st 25 kick, second 50 bust
5x50 sprint
5x25 no breath
125's--15 seconds rest
75's--15 seconds rest
50's--on 55 seconds
25's--on 30 seconds
Other 100 easy

Main Set 3x125 swim
3x75 kick 1st 25, last 50 bust
3x50 bust
4x50 all out
125's--15 seconds rest
75's--10 seconds rest
1st 3 50's--on 1 minute
last 4 50's--on 45 seconds
Warm-Down 200 easy

Total = 3925 SC Yards
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