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WorkoutTypical Workout
Ability Level:USS ABC Level
Course:SC Yards
Duration:120 Minutes
Submitted By:NESwimmer
Email: no email
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 600 Mixed
10x50 w/fins even: free kick swim
odd: back kick swim (1100)

Pre-Set 200 Breaststroke Distance Per Kick
50 Breaststroke for time
Repeat Backstroke, substituting Distance per Stroke for Distance per kick (1600)
Drill Set 5x100 IM Drill (2100) 2:00
Main Set 10x100 free, between 5 and 5 do an easy 100 IM
50 easy
Timed 200 (3350)
1:30 or 1:35

Other 5x25 no breathers
5x25 fly/back
5x25 back/breast
5x25 breast/free (3850)
Warm-Down 200 Easy IM
4x50 easy backstroke w/fins (4250)


Total = 4250 SC Yards

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