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WorkoutMiddle season aerobic
Ability Level:USS Sr./Jr. National Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 + Minutes
Distance:13000
AuthorMark Broucek
Submitted By:Mark Broucek
Club:Naperville YMCA Swim Team
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 1000 easy
4 x 25 Freestyle Drills on :40
3 x 100 on 1:20, desc. 1 - 3



Main Set 1 x 500 on 5:45
2 x 400 on 4:40
3 x 300 on 3:40 X 2
4 x 200 on 2:30
5 x 100 on 1:20

Each group = faster
1 minute rest between
2nd round = Pull w/paddles


Kick Set 7 x 300 kick w/fins on 4:00

Good, strong effort (Neg. Split)



Main Set 20 x 100 Back on:

1:15 w/fins
1:20, 1:25 w/out

Roll Hips
Moderate effort



Warm-Down 200 easy
























Total = 13000 SC Yards


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