--- Find A Workout ---
| Workout | Sprint Free |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Sprint Freestyle |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 6150 |
| Author | Teal |
| Submitted By: | Jon Teal |
| Club: | Birmingham Groves HS |
| Club/Author Info: | Head Coach Birmingham Groves HS/ Oakland University
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Set Category
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Set Description
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Set Intervals
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Warm-up
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200 SKPS
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straight
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Drill Set
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8 * 100 /:20
25 left (opp arm down)
25 right (opp arm Down)
25 SK12+3
25 MDPS
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/:20
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Main Set
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1 x 400/ 5:00 A2
2 x 200/ 2:30 A3-A4
4 x 100/ 1:05 A4
100 EZ / 2 min rec
3 times through (2nd time may be IM on 400 and 200's *Change interval)
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5:00
2:30
1:05
2:00
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Kick Set
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30 x 25 Kick/ :30
10 Free (no board) desc
8 Fly (on back streamline) 1st 1/2 98%
6 Breast (on back streamline knees under) Build
4 Back REC
2 Free All Out!
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:30
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Warm-Down
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200 Rec
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0
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Total = 6150 SC Yards
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Swimming World is first and foremost concerned with the health and safety of its readers.
If you have not been involved in an ongoing exercise regimen
for at least six months, prior to attempting any of the workouts/exercises, check with your physician.
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