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WorkoutEarly season aerobic set
Ability Level:USS Sr./Jr. National Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 Minutes
Distance:8500
AuthorMark Broucek
Submitted By:Mark Broucek
Club:Naperville YMCA
Club/Author Info:



Set Category Set Description Set Intervals
Warm-up
3 x 300 on 20 sec., desc. 1 - 3
4 x 25 Freestyle Drills on :40
6 x 50 on :50, desc. 1 - 3 (hold)












Main Set
100 on 1:25, 1:30
200 on 2:25, 2:30
300 on 3:25, 3:30
400 on 4:25, 4:30

Set done 7 times through
Hold 10 - 15 sec. rest on all

Pull w/ paddles





Warm-Down
200 easy































































Total = 8500 SC Yards


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