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Workoutmid-season-IM/Power
Ability Level:USS Sr./Jr. National Level
Type:General
Course:SC Yards
Duration:120 Minutes
Distance:6300
Authorscott
Submitted By:scott
Email: scottswimmer182@aol.com
Club:n/a
Club/Author Info:tell me what you think

Set Category Set Description Set Intervals
Warm-up 200 free
2 x 100s IM
200 IM kick
2 x 50s free
none
Pre-Set 8 x 50s
IMO
:45
Main Set 600 IM, 500 free, 400 IM, 300(75 power/75 free), 200(50p/50fr),100 free sprint :20 rest
Main Set 30 x 50s
free
:40
every 5th is on :35 and is fast
Other 12 x 75s
kick/drill/swim fly
by 25s
1:15
Warm-Down 200 EZ none
Other 4 x 50s
AFAP
2:00
Warm-Down 300 EZ none

Total = 6300 SC Yards
10000001254

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