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WorkoutGeneral Freestyle Workout
Ability Level:USS ABC Level
Type:General
Course:SC Yards
Duration:120 Minutes
Distance:4800
AuthorCoach John Hawkins
Submitted By:John Hawkins
Email: president@swimoac.com
Club:Odessa Aquatic Club
Club/Author Info: See our web page at swimoac.com for more information.






Set Category Set Description Set Intervals
Warm-up 1 X 500 Free
Odd 100's - Free
Even 100's Best Odd Stroke

400 IM
Scull/Kick/Drill/Swim By 25 For Each Stroke. Lane Captian
Assigns Drill.
No Interval
Pre-Set 2 X 100 Free
First 50 - Fast
Next 25 - Recovery
Final 25 - Race Pace
After Each 100 Rest 20 Seconds
Pull Set 1 X 300 Free w/Paddles & Buoy
Breath On 3 then 5 By 50


5 X 100 w/Buoy (No Paddles)
One 25 Breast
Next 50 Free
Last 25 Free
On 300 - Not Fast, But Not Slow



On 100's - Rest 15 Seconds After Each 100
Kick Set 3 X 100 Dolphin Kick w/Fins
Streamline On Back
Rest 15 Seconds After Each 100









Main Set All Freestyle
8 X 100
8 X 75
8 X 50
1 X 100

8 X 25 Free (No Breath)

4 @ 1: 30, 4 @ 1:25
4 @ 1:10, 4 @ 1:05
4 @ 0:45, 4 @ 0:40
EZ

25's - On 30 - No Breathing
You Can Make It!
Warm-Down 1 X 500
Odd 100's - Free
Even 100's - Best Odd Stroke
EZ - Relax & Streach Out

Total = 4800 SC Yards
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