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Workoutpower anaerobic
Ability Level:USS Sr./Jr. National Level
Type:Sprint Freestyle
Course:SC Meters
Duration:120 Minutes
Distance:5.650
Authoralexander marinov
Submitted By:alexander marinov
Email: marinov_23@email.com
Club:u.i.c swimming
Club/Author Info:
swimmer at uic

Set Category Set Description Set Intervals
Warm-up 1000 easy swim , including, 200 free , 200 back, 200 kick, 200 pull, 200 drill 20 seconds rest
Drill Set 8*50 drill i.m 8*25 scull 15 seconds rest
Kick Set 8*50 kick descend to 100%
8*25 kick underwater with fins
twice through this set
50 every 1. minute
25 every 35 seconds 1 minute rest between each set
Pre-Set 400 hypoxic
2*200 pull breathing pattern 3-5
4*100 75 free +25 back

30 sends rest between each part of the set
Main Set 4*50 free 1-3 all out from push 2-4 easy backstroke , twice through this set 1-3 with 15 seconds rest 2-4 every 1.10
Main Set 4*4*25 fast free 100 easy between each set 25 with ten sends rest pure speed and explosion , 100 easy back every 2 minutes
Main Set 2*75 broken swim 50+25 with fins 10 seconds rest between each set , 100 easy after every 75 10 seconds rest after the first 50
Warm-Down 1000 swim easy, 500 backstroke , 300 pull free , 200 scull no intervals 30 seconds rest after each set

Total = 5.650 SC Meters
10000001253

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