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WorkoutBreak up in 2 Sessions
Ability Level:USS ABC Level
Type:Sprint Freestyle
Course:SC Yards
Duration:120 + Minutes
Distance:8,025
AuthorCoach LaCourciere
Submitted By:Brandon LaCourciere
Email: Brl1117@hotmail.com
Club:YMCA and HIGH School ath.
Club/Author Info: I have been swimming competitively for most of my life with ranking both state and national. I currentl coach while swimming for college. My workouts have not only pushed me to be one of the best in the pool but also to push others.


Set Category Set Description Set Intervals
Warm-up 500 yd. choice swim
100 yd. Freestyle
150 yd. Freestyle kick
200 yd. Freestyle
25 yd. Underwater
JUST COMPLETE THE WARM UP NO SET
TIME.
Pre-Set 20- 50 yd. Freestyle Sprints.
AT EACH END YOU GET OUT OF THE POOL AND ALTERNATE DOING.
20- PUSH UPS
20- SIT UPS
ON THE :45
Kick Set ALTERNATING:HARD KICK
FAST KICK
SLOW KICK
5:0O ALT: 00:15

Drill Set YOUR GOING TO PRACTICE DIVES AND FLIP TURNES: START ON BLOCKS YOU WILL ENTER THE WATER AND CONTINUSLY DO FLIPS FOR 25YD. THEN YOU WILL SPRINT BACK TO THE BLOCKS GET OUT OF THE WATER AND ALTERNATE: 20 PUSH UPS
20 SIT UPS
THEN DIVE BACK IN.
(20- 50's)
50 yd.- 1:00

Main Set Ladder format.
1- 50yd sprint
1- 100yd sprint < 1
1- 150yd sprint
1- 200yd cool down.

1- 50yd sprint
1- 100yd sprint < 2
1- 150yd sprint
1- 200yd cool down.

ect...(do 4 OF mini set)
If you work on a Running clock:
50yd- 1:00
100yd- 2:00
150yd- 3:00
200yd- no set time
(use time bettween set to rest.)
Pull Set Using a Pull Booye:
10- 75yd sprints
10- 50yd sprints
10- 25yd sprints
75yd- 1min
50yd- 45sec
25yd- 30sec
Other 6-75yd sprints on 1:15
Other 4-75yd sprints on 1:10
Other 2-75yd sprints under 1min
Warm-Down 500 yd. choice swim
150 yd. Freestyle kick

JUST COMPLETE THE WARM DOWN, NO SET TIME.
Total = 8,025 SC Yards
10000001292

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