Swimming World - Workouts

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Workout	Early Season Workout—Long Course
Ability Level:	USS Sr./Jr. National Level
Type:	Sprint Freestyle
Course:	SC Meters
Duration:	120 Minutes
Distance:	7200
Author	Richard Quick
Submitted By:	SwimInfo
Club:	None
Club/Author Info:	This workout is being submitted from the article 'How they Train Catherine Fox' in the June 1998 issue of Swimming World Magazine

Set Category	Set Description	Set Intervals
Warm-up	400 freestyle 200 backstroke 200 breaststroke 200 IM
Pre-Set	12 x 50s 4 x 50: 15 meters 100%; 35 technique emphasis 4 x 50: middle 20 meters 100% 4 x 50: last 15 meters 100%	@ 1:15
Kick Set	10 x 100 with monofin Up to 50 meters underwater 50 meters dolphin on side on surface	@ 1:45
Main Set	2 rounds of the following (heart rate = 150 to 160): 800 freestyle 600 back 400 IM 200 back @ 3:00	@ 11:00 @ 9:00 @ 6:00 @ 3:00
Other	12 x 50 4 x (2 easy freestyle; 1 fast stroke)	@ :45




		Total = 7200 SC Meters

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