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WorkoutHard
Ability Level:USS ABC Level
Type:Sprint Freestyle
Course:SC Yards
Duration:120 Minutes
Distance:4700
AuthorDavid Laudati
Submitted By:David Laudati
Email: Nddogg3383@aol.com
Club:New Haven J.C.C. Blue Marlins
Club/Author Info:
Young Team, been coaching for two years

Set Category Set Description Set Intervals
Warm-up 500 Swim (Free)
200 Kick (Free)
300 Pull (Free)
20 min
Pre-Set 10* 50
10* 50's Under/over

objection: Go as far under water with kicking and streamline, then swim the rest of way.
on 1 min
Main Set 6* 25's (Free) on 30sec
5* 50's (Free) on 1min
4* 75's (Free) on 1:30min
3* 100's (Free) on 2min
2* 150's (Free) 0n 2:30min
1* 200's (Free) 0n 3:30min
2* 150's (Free) 0n 2:30min
3* 100's (Free) on 2min
4* 75's (Free) on 1:30min
5* 50's (Free) on 1min
6* 25's (Free) on 30sec
Total 53.30min

Kick Set 5* 50's kick on 2min
sprint
10*25's
on 30sec
Warm-Down 100 easy

Total = 4700 SC Yards
10000001148

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