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WorkoutTeam members love to hate this one.
Ability Level:Aquatic Fitness
Type:General
Course:LC Meters
Duration:120 + Minutes
Distance:10600
AuthorRon Forrest
Submitted By:Ron Forrest
Email: coachron@flash.net
Club:Fort Worth Area Swim Team.
Club/Author Info:We generally do this set once a year. Intervals are not that tough, but if swimmers are sprinting 100's from the start, this set is extremly hard by the end. Goal is to hold best quality possible on 100's for as long as possible. (no drill on IM's).



Set Category Set Description Set Intervals
Warm-up 10 x 100 alt.50free/50 no free drill 1:45
Main Set 1600 I.M.
1 X 100 FREE--SPRINT ALL OUT
1200 I.M.
2 X 100 FREE--SPRINT ALL OUT
800 I.M.
3 X 100 FREE--SPRINT ALL OUT
600 I.M.
4 X 100 FREE-SPRINT ALL OUT
400 I.M.
5 X 100 FREE-SPRINT ALL OUT
300 I.M.
6 X 100 FREE-SPRINT ALL OUT
200 I.M.
7 X 100 FREE-SPRINT ALL OUT
100I.M.
8 X 100 FREE-SPRINT ALL OUT
1600IM ON 30 MIN.
100 FREE ON 2:00
1200IM ON 23 MIN.
2X100FREE ON 2:00
800IM ON 15:00
3X100FREE ON 2:00
600IM ON 11 MIN.
4 X 100 FREE ON 2:00
400IM ON 8:00
5 X 100 FREE ON 2:00
300IM ON 6:00
6 X 100 FREE ON 2:00
200IM ON 4:00
7 X100 FREE ON 2:00
100IM ON 2:00
8 X 100 FREE ON 2:00
Warm-Down 800-1000 Easy warm down with lots of drill no interval




Total = 10600 LC Meters
10000001280

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