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WorkoutFree/Stroke Workout
Ability Level:USS ABC Level
Course:SC Yards
Duration:90 Minutes
AuthorCoach Swanson
Submitted By:Kevin
Email: spursno1@aol.com
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 8x50 Freestyle
3x200 Free Drill
8x50 Freestyle Pull
50's on 45 seconds
200's on 3:45
Main Set 300 Free Fast
3x100 Free Fast
300 Free Fast
4x75 Free Fast
300 Free Fast
12x25 Free Fast
300's on 4:00
100's on 1:20
75's on 1:00
25's on 0:20
Kick Set 5x100 Free or Stroke Kick 100's on 1:55
Drill Set 2x200 Stroke Drill
Concentrate on good stroke
200's on 3:45
Main Set 300 Stroke
4x75 Stroke
300 Stroke
12x25 Stroke
300's on 5:00
75's on 1:25
25's on 0:25
Warm-Down 200 Free 60% No interval

Total = 5500 SC Yards

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