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Workoutbasic endurance an threshold training
Ability Level:USS Sr./Jr. National Level
Type:General
Course:SC Yards
Duration:120 Minutes
Distance:7500
Authorscott
Submitted By:scott
Email: sjt182@aol.com
Club:n/a
Club/Author Info:e-mail me to tell me what you think

Set Category Set Description Set Intervals
Warm-up 800 free
600 pull
400 kick
none
Pre-Set 12 x 50s
free
descend by 4
:45
Main Set 30 x 100s
heart rate 160 beats per minute
10-swim no equipment
10-pull w/paddles an pull bouy
10-swim w/paddles an fins
1:15
Other 2 x 800s
free swim
AnaerobicThresholdPace -:02 per 100
:45 rest between
Kick Set 5 x 100s
kick w/fins
all out effort
hold the same time
2:00
Warm-Down 200 EZ none

Total = 7500 SC Yards
10000001084

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