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WorkoutIns and Outs
Ability Level:USS ABC Level
Type:General
Course:SC Meters
Duration:90 Minutes
Distance:2400+
AuthorMe
Submitted By:A coach
Email: littlegreenfrogy@aol.com
Club:SY
Club/Author Info:good early season workout

Set Category Set Description Set Intervals
Warm-up 150 Free
150 Fr Kick
150 Fr pull
150 Choice
Nice and slow, stretching all muscles (but no more than 15/20 minutes)
Pre-Set 16x25 sprints (4 of each stroke) Do in I.M. order
starting on blocks, jogging
back around pool to blocks.
Older kids in
middle lanes
Main Set 24x25 i.m. order
drill down
climb out of pool 10 push ups
sprint back
25 curl ups
your choice but I suggest no time limit- aka non stop
Main Set 200 slow (choice)
Main Set Pull out all lane lines
Swim width of pool
25 times- dive in swim underwater
to wall, climb out and repeat
till done.
non-stop till done
Warm-Down 10 min tread water
more fun if you have a ball to
bop around
Warm-Down 300 easy none

Total = 2400+ SC Meters
10000001162

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