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Workoutgeneral
Ability Level:Masters Level 1
Type:General
Course:SC Yards
Duration:120 Minutes
Distance:9125
AuthorMegan
Submitted By:Megan
Email: swimchik@aol.com
Club:EAC
Club/Author Info: If you want to swim for our team, you better get use to this type of workout.


Set Category Set Description Set Intervals
Warm-up 1000 freestyle
400 IM kick no board
5 50's 1 butter, 1 back, 1 breast,1 free, 1 choice
no time
6 minutes
45 seconds each 50
Pre-Set 5 200 IM's
5 50's freestyle
3:30
45 seconds
Main Set 1 25
2 50
3 75
4 100
5 125
4 100
3 75
2 50
1 25
30 seconds
45 seconds
1:30
1:45
2:00
1:45
1:30
45 seconds
30 seconds
Kick Set kickboards- freestyle kick, breast stoke kick, butterfly kick, freesyle kick
flippers-5 200's: 1 butterfly, 1 backstoke, 1 breast stroke, 1 freestyle, 1 choice(no freestyle)
kickboards- 3:00 minutes, 3:00 minutes, 3:00 minutes, 3:00 minutes
flippers- each is 2:30 (plenty of rest!!!!!)

Pull Set bouys- 1 500 freestyle
paddles- 2 250's no kick!
bouys- no time
paddles- 3:30- no kick!
Drill Set 5 200 IM's- on butter-3,3,3 drill(3 left arm, 3 right arm, 3 both arms), back- 8 kick switch(8 kicks with one shoulder out, do one pull, and switch arms) breast- long breast drill( strech out stroke), free- swordfish(like backstroke drill, only on stomach) 3:30 per 200
Other 3 turn 75's (from middle of pool half lap to wall, 2 full laps, turn, and back to begining point)
start games- have someone hold a noodle in front of you and you have to go over it and as far out as you can, doing underwater cycle or dolphin kicks
1:30-turns
none-starts
Warm-Down 500 freestyle
easy- no time

Total = 9125 SC Yards
10000001342

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