Swimming World - Workouts

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Workout	hard middle distance workout
Ability Level:	USS Sr./Jr. National Level
Type:	General
Course:	SC Yards
Duration:	120 Minutes
Distance:	7600
Author	scott
Submitted By:	scott
Club:
Club/Author Info:	please email me and tell me what you think aboutmy workouts

Set Category	Set Description	Set Intervals
Warm-up	200 drill 200 stroke count(free) 200 free swim	:15 rest
Pre-Set	8 x 50s free descending by 4	:45
Main Set	20 x 100s free last 5 you can use fins	1st 5-1:20 2nd 5-1:15 3rd 5-1:10 4th 5-1:05
Main Set	20 x 25s 10 x 50s 5 x 100s 10 x 50s 20 x 25s all free w/fins for the 2nd 50s and 25s	25s-:25/:20 50s-:45/:40 100s-1:15
Kick Set	2 x 500s power stroke kick w/fins	:30 rest
Pull Set	2 x 500s free pull w/pull bouy	:20 rest
Warm-Down	100 EZ	none


		Total = 7600 SC Yards

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