--- Find A Workout ---

Workoutfreestyle
Ability Level:USS Sr./Jr. National Level
Type:Middle Distance Free
Course:SC Meters
Duration:120 + Minutes
Distance:6800
AuthorAndrew Tangle
Submitted By:Andrew Tangle
Club:curl-burke
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 400 swim
400 IM kick, drill
8:00
10:00
Pre-Set 2x200im on 3:00
2x200im on 2:50
2x200im on 2:45
2x200im on 2:40
Main Set 5x100 Free 1:20
5x100 free 2:00 ASAP
5x100 free 1:10
1x100 2:00 easy

4x100 spec 1:30
4x100 spec 2:00 AFAP
4x100 spec 1:20
1x100 2:00 easy

3x100 1:30 IM
3x100 2:00 IM AFAP
3x100 1:20 IM
1x100 2:00 easy

2x100 1:25 Free
2x100 2:00 Free AFAP
2x100 1:15 Free
1x100 2:00 easy

1x100 1:30 choice
1x100 2:00 AFAP choice
1x100 1:20 choice
1x100 2:00 easy
Warm-Down 400 easy


Total = 6800 SC Meters


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