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Workoutreal fun
Ability Level:USS Pre-Senior Level
Type:Sprint Freestyle
Course:SC Yards
Duration:120 Minutes
Submitted By:dave
Email: mazeman78@hotmail.com
Club:high school
Club/Author Info: mid season workout during winter break

Set Category Set Description Set Intervals
Warm-up 200 swim
200 kick
200 pull
200 swim
no time
Pre-Set 10- 50's
easy moderate hard
easy moderate hard
:55 sec
Main Set 30 times 50 yards
all out goal time
each swimmer chooses a time and if they don't get it they have to reapet that 50 until they get it
Warm-Down 300 easy

Total = 3100 SC Yards

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