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WorkoutTough main set
Ability Level:USS Sr./Jr. National Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 + Minutes
Distance:9100
AuthorJoe Goeken
Submitted By:Joe Goeken
Club:Greater Pensacola
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up swim: 500 free (3 line breakouts)
400 back (25 kick/75 swim)
300 breast (50 kick/50 swim)
200 fly (25 kick/25 swim)
100 im swim
no intervals
Pull Set 1500 pull (3-5-7 breathing by 100's) 18:00
Main Set 3 x 500 (6:00)descend to all out
effort.
5 x 300 (3:30) hold pace of last
500
15 x 100 kick (1:15) with fins
40 x 25 fly (:20)

Warm-up 600 50 kick/50 one arm/ 50 swim backstroke



Total = 9100 SC Yards


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