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Workoutmiddle distance
Ability Level:USS ABC Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 Minutes
Distance:6,600
Authorme
Submitted By:katy
Email: not available
Club:pa
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 400 free
300 breast
200 back
100 breast
(you can switch back and breast if desired)
with 20-30 seconds rest
Drill Set 10 x 50 IM order
25-drill
25-build
50 - @ 1:00
Main Set 5 x [2 x 400]

1st set: loosen/build
2nd set: 200 sprint/200 easy-solid
3rd set: 50 sprint/150 easy-solid/50 sprint/150 easy-solid
4th set: 100 sprint/100 easy-solid/100 sprint/100 easy-solid
5th set: 150 sprint/50 easy-solid/150 sprint/50 easy-solid
1st set: 400s @ 7
2nd set: 400s @ 6:30
3rd set: 400s @ 6:20
4th set: 400s @ 6:10
5th set: 400s @ 6:10
Pull Set 4 x 200
[with paddles/pull bouys]

3-5-7-5 by 50 (breathing pattern)
200s w/ 20 seconds rest
Warm-Down 3 x 100
drill down/swim back
loosen
w/ 30 seconds rest

Total = 6,600 SC Yards
10000001298

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