Swimming World - Workouts

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Workout	long beginning of the year workout
Ability Level:	USS Sr./Jr. National Level
Type:	General
Course:	SC Yards
Duration:	120 Minutes
Distance:	8700
Author	scott
Submitted By:	scott
Club:
Club/Author Info:	please email me to tell me what you think about me workouts

Set Category	Set Description	Set Intervals
Warm-up	200 free 100 kick(choice) 100 stroke count(free 100 drill	:10 rest between each part
Pre-Set	10 x 50s free	:50
Pull Set	5 x 100s pull free w/pull bouy	1:35
Main Set	50 x 50s 15 free 10 fly 15 free 10 fly w/fins	free :40/:45 fly(no fins) :50 (w/fins) :45
Main Set	5 x 200s free	2:40
Main Set	3 x(4 IM, 1 free) (total 15 x 100s)	1:30
Main Set	10 x 50s 5 free 5 power stroke count	:50
Kick Set	10 x(25,50,75) kick choice w/fins	:5 rest between 25,50,75 :20 rest between each round
Warm-Down	50 EZ	none
		Total = 8700 SC Yards

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