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WorkoutChallenge Set
Ability Level:USS Sr./Jr. National Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 Minutes
Distance:5600
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 300 swim
300 kick
4 x 50s build
50s on :50
Pre-Set 4 x 100s
#1-25 sprint, 75 moderate
#2-25 mod, 25 sprint, 50 mod
#3-50 mod, 25 sprint, 25 mod
#4-75 mod, 25 sprint
1:45
Main Set 1 x 800
1 x 600
1 x 400
1 x 200
all free base endurance
800-10:00
600-7:30
400-5:00
200-2:30
Warm-Down 8 x 50s
EZ backstroke
right arm down/ left arm back
1:00
Main Set Challenge Set
8 x 200s free
Goal is to make all the intervals
#1,2-2:25
#3,4-2:15
#5,6-2:05
#7,8-1:55
Warm-Down 4 x 100s
EZ!!!!!!!!!
2:00

Total = 5600 SC Yards
10000001308

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