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Workoutwork on stroke and speed
Ability Level:USS ABC Level
Course:SC Yards
Duration:90 Minutes
Submitted By:*****
Email: Opensesame0@aol.com
Club/Author Info: A regular set for a way to practice everything

Set Category Set Description Set Intervals
Warm-up 200 free, 200 kick, 200 pull should take 15 minutes max
Kick Set 4x200 IM kick w/ board, substitute flutter kick for backstorke @3 min 50 seconds/4 minutes
Pull Set 5x100 freestyle pull/backstroke
5x100 breaststroke pull, no pullbuoy
Main Set 5x100 Free
10x50 Anything But Free (ABF)
4x25 head up flutter kick, no board
repeat set a 2nd time
@1:25 or whatever you normally do

If you have leftover time, do 16x25 IM Order (4 each stroke) @30
Warm-Down 100 easy

Total = 5100 SC Yards

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