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Workoutgreat sprint free/back workout
Ability Level:USS ABC Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 + Minutes
Distance:7000
AuthorAlan
Submitted By:Nick
Email: nick
Club:capital area ymca
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 400 free/back by 25's
200 choice pull
2x 100 free build
around 15 min
Drill Set 10x100's
5 free- 75 drill, 25 swim
5 back- 75 drill, 25 swim
all on 2:00
Main Set 30x50's free breathing every 5

100 EZ
1 on :40, 1 on :50
2 on :40, 2 on :50
3 on :40, 3 on :50
4 on :40, 4 on :50
5 on :40, 5 on: 50
Main Set 15x100's backstroke
first 5 on 1:40
second 5 on 1:35
third 5, three on 1:30, two all out on 1:25
Kick Set 8x75's choice underwater kick w/ fins
first length- 3 breaths
second length- 2 breaths
third length- 1 breath
4 on 1:15
4 on 1:10
Warm-Down 300 EZ 6:00

Total = 7000 SC Yards
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