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Workoutgood for building stamina
Ability Level:USS ABC Level
Course:SC Meters
Duration:90 Minutes
AuthorMorgan Sibley
Submitted By:Morgan Sibley
Email: contact@morgnet.com
Club:Bonnyville Requins
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 400 im drill
400 im full
5*50 free on 1:00
none exept on free
Pre-Set 10*50 breast on 1:00 swim plus rest (example: if swim a 53 on the 1:00, you get 7 seconds rest)
Main Set 8*25 breast on :30
100 free on 1:45
4*50 breast on :55
100 free on 1:45
2*100 breast on 1:40
100 free on 1:45
200 breast on 3:20 (hard)
100 free on 1:45
2*100 breast on 1:40
100 free on 1:45
4*50 breast :50
100 free on 1:45
8*25 breast on :25 (hard)

take 2 minutes rest after the entire set is complete then do the next one
Kick Set 10*100 breast/breast kick
odds: kick
evens: full stroke breast
on kick: 2:00
on full stroke: 1:45

Other SPRINTS!!!
do sprints for rest of workout till you run out of time

1:00 rest between each sprint

try to do each sprint at a 50m race pace

Total = 4550 SC Meters

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