Swimming World - Workouts

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Workout	hard JOHN's sprint workout
Ability Level:	USS Sr./Jr. National Level
Type:	Sprint Freestyle
Course:	SC Meters
Duration:	120 + Minutes
Distance:	5200
Author	john
Submitted By:	john
Club:	john
Club/Author Info:	john

Set Category	Set Description	Set Intervals
Warm-up	15*100's 3 of each stroke 1st of each stroke- easy 2nd-65% 3rd-very fast	2:00 for each 100
Pre-Set	8*100's negative swim free all 100 should be about 70%	every 1:50 for 100's
Drill Set	6*100's free 25 easy,50 hard,25 easy	2:00 for 100's
Main Set	8*100's free not slower then 90%	every 3:00
Drill Set	400 choice drills	none
Main Set	8*50's sprint free all out!	every 2:00
Other	400 free with fins concetraiting on technique	none
Other	4*25 sprint allout choice	on your own
Warm-Down	200 easy
		Total = 5200 SC Meters

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