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WorkoutLong Workout
Ability Level:USS Sr./Jr. National Level
Type:Distance Free
Course:SC Yards
Duration:120 + Minutes
Distance:9000
AuthorLouis Wong
Submitted By:Louis Wong
Club:
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 1000 Free Breath 3/5/3/7 15'00
Drill Set 8 by 100 Free
odd-drill/sprint/kick/sprint
even-breath every 7/drill/breath every 9/drill
1'40
Pre-Set 10 by 100 Free 1'30
Main Set 6 by 400 Free 4'50

Pull Set 5 by 200 Free with paddles 2'40
Kick Set 4 by 400 Kick free
odd with kick board
even with out kick board
6'45
Drill Set 4 by 100 Free
25 one-arm/25 lifeguard free/25 one-arm/25 breath every 9 strokes
1'45
Warm-Down 800 choice 20'00

Total = 9000 SC Yards


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