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Workoutmid/distance
Ability Level:USS Sr./Jr. National Level
Type:Distance Free
Course:SC Yards
Duration:120 Minutes
Distance:7300
AuthorRyan Millard
Submitted By:Ryan
Email: --
Club:LST
Club/Author Info:-




Set Category Set Description Set Intervals
Warm-up 500 swim as
300fr,100 back,100 build
300 kick w/fins
300 pull
100 smooth
7:00

5:00
4:30
2:00
Pre-Set 6x50 build :50
Main Set 1x500

2x400

3x300

4x200

5x100
5:50

4:40

3:30

2:20

1:10
Kick Set 400 kick w/fins as
200 on back butterfly kick
200 streamline



Drill Set 16x25 :45
Pull Set 4x300
build by 300's
3:45
Warm-Down 300 warmdown

Total = 7300 SC Yards
10000001226

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