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Workouti wish i could go 2 bed!!!
Ability Level:USS Sr./Jr. National Level
Type:Middle Distance Free
Course:SC Meters
Duration:120 + Minutes
Distance:8000
AuthorSteve
Submitted By:Steve
Club:columbia clippers
Club/Author Info:
Set Category Set Description Set Intervals
Warm-up swim pull kick swim by 400's rest 20 sec. after each 400
Drill Set 6x150
0dd- catchup
even-6-3-6 		2:20
Pre-Set 4x300
1=easy
2=neg.split
3=build by 100
4=90% effort 		4:15
Main Set 6x500 pace
1:00 off (50 recovery advised)
12x300 pace
2:00 off (100 recovery advised)
9x200 race 3:00 off 		1:11-1:16 pace
500's-6:00
300's- 3:35
200's- 2:25
Other 3x400 all out from block 8:00
Warm-Down 8x50 easy 1:30
Other go home and be happy! 9 hours until evening practice!!

Total = 8000 SC Meters


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