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Workoutgood distance workout
Ability Level:USS ABC Level
Type:Distance Free
Course:SC Yards
Duration:90 Minutes
Distance:5800
Authorcarol
Submitted By:jen
Email: jenh2opolo@aol.com
Club:
Club/Author Info:



Set Category Set Description Set Intervals
Warm-up 5 x 200 ( 1 each swim, kick w/ fins, i.m., pull, swim) no time
Pre-Set 5 x 200 free 2:45
Pull Set 4 x 250, hypoxy beathe 3-5-7-5-3 by 50's 3:30
Main Set 10 x 100 free 1:20

Main Set 9 x 50 free, race split + 3 sec
1 x 50 easy
:50
Main Set 9 x 50 free, race split + 2 sec
1 x 50 easy
:45
Main Set 9 x 50 free, race split + 1 sec
1 x 50 easy
:40
Warm-Down 300 easy

Total = 5800 SC Yards
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