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Workoutmid-season workout
Ability Level:Lap Swimmer
Type:General
Course:SC Meters
Duration:90 Minutes
Distance:4000
AuthorAnne N.
Submitted By:Anne N.
Club:RAYS
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 200 Kick
200 Pull
200 Swim 		30 seconds
Kick Set 6*50 kick
2 of each stroke 		30 seconds
Pull Set 5*100 pulls Freestyle 1 Minute
Main Set 1*100 Butterfly
2*100 Breaststroke
3*100 Backstroke
4*100 Freestyle

1:30

Kick Set 16*50 kick
4 of each stroke 		30 seconds
Drill Set 4*100 of drills
100 one arm Butterfly.
100 hesitation Backstroke
100 2 Kick then stroke Breaststroke
100 Thumb Drag Freestyle 		1: 00
Warm-Down 400 cooldown
Nice and easy.

Total = 4000 SC Meters


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