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WorkoutFor The teens
Ability Level:USS ABC Level
Type:General
Course:SC Yards
Duration:120 Minutes
Distance:5,150
Authorsum 1
Submitted By:blondie
Email: swimchicky35698
Club:
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 400 Free/im (by 100's)
200 Choice swim
Paced not over 20 mins
Kick Set 4xl00's kick
1-fly
2-back
3-breast
4-free
2.10
Pull Set 8x100's pull
2- fly
2- back
2- Breast
2-free
2.00
Drill Set 2x200's
100-right arm left arm
100-finger tip drag
3.30

Main Set 1x400 build
by 100's

2x300 build
by 150's

3x200 hard

4x100 fast

5x50 SPRINT!!
400- 1 min rest

300's- 1 min rest

200's- 1 min rest

100's on 1.15

50's on 50
Drill Set 4x100 choice
paced
Warm-Down 300 e-z



AND YOUR DONE!!!!!!!!!

slow

Total = 5,150 SC Yards
10000001398

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