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WorkoutCardio / Endurance
Ability Level:Lap Swimmer
Type:Middle Distance Free
Course:SC Meters
Duration:30 Minutes
Distance:2025
AuthorTamer El-Masri
Submitted By:Tamer El-Masri
Club:Ahly National Club
Club/Author Info:





Set Category Set Description Set Intervals
Warm-up 800 meters crawl
50 meters kick 		Increase pace every 200 meters
Pre-Set 400 meters crawl
50 meters kick
200 meters crawl
50 meters easy 		Increase pace every 100 meters for the 400 (1st 100M 25% - 2nd 100M 50%, ETC..) ONE MINUTE REST after 50M kick.

Increase pace every 50 meters for the 200 (1st 50M 25% - 2nd 50M 50%, ETC..) TWO MINUTES REST after 50M easy.
Main Set 5x50 meters freestyle all out
5x25 meters freestyle all out 		50 meters on 60 seconds
25 meters on 30 seconds
Warm-Down 100 meters easy swim








Total = 2025 SC Meters


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