Swimming World - Workouts

--- Find A Workout ---

Workout	very beginning of a taper workout
Ability Level:	USS Sr./Jr. National Level
Type:	Butterfly
Course:	SC Yards
Duration:	90 Minutes
Distance:	4300+
Author	scott
Submitted By:	scott
Club:
Club/Author Info:	please email me back about these workouts to tell me what people think

Set Category	Set Description	Set Intervals
Warm-up	100 free 50 drill 50 kick 100 free	none
Pre-Set	8 x 50s descending by 4	:45
Kick Set	300 kick w/fins choice	none
Main Set	5 x 100s aerobic free	1:20
Main Set	20 x 50s choice down-fast free on the way back-pace	:50
Main Set	20 x 25s choice fast	:30
Other	5 x 100 odds good stroke evens all out	2:15
Other	10 x 50s odds good stroke evens all out	1:05
Other	6 x 50s power stroke all out from the blocks these should be at or around the times that you were at the beginning to middle of the season	50 yards recovery after each then a minute or so
Warm-Down	easy swimming for the rest of the times, or at least 7-8 min. be very loose, but keep a good stroke.	none Total = 4300+ SC Yards

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