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WorkoutHave fun with this
Ability Level:Aquatic Fitness
Type:Sprint Freestyle
Course:SC Yards
Duration:90 Minutes
AuthorKip Abbott
Submitted By:Kip Abbott
Email: SwmnBeast9@aol.com
Club:Central Virginia YMCA
Club/Author Info:Senior Swimmer

Set Category Set Description Set Intervals
Warm-up 16x50's kick
1,2,3 on 1:20
4,5,6 on 1:25
Drill Set 6x100's, 6 kick switch 1:30
Pre-Set 4x100's broken
1,3 25 rest 5
2,4 25 rest 10, 50 build
On 1:15
Main Set 8x200's
1-4 paddles and bouy
5-8 paddles and fins
1-4 on 1:55
5-8 on 1:55, must be under 1:50
Other 400 easy on 6:00
Kick Set 10x100's kick w/fins On 1:30
Warm-Down 500 easy no interval

Total = 5300 SC Yards

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