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Workoutgo faster!!!! swim this! i dare you$$
Ability Level:USS Pre-Senior Level
Type:Sprint Freestyle
Course:SC Yards
Duration:120 + Minutes
Submitted By:me
Email: swimbreast@home.com
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 500 streched out free
4x50 build on 1:00
4x50 all out on :50
1 min.rest
Pre-Set 5x100 free on 1:25
5x50 ez back on a 1:05
5x100 free on 1:20
5x50 ez back on 1:00
5x100 free on 1:25
5xez back on :55
1 min.rest
Drill Set 10x50 free as follows:
odds-25 r/arm-25 l/arm w/6beat kick
evens-25 fingertip drag-25 buttouch
on 1:15
:50 sec.rest
Main Set 4x25 on :15
5X50 on :45
6x75 on 1:20
7x100 on 1:45
8x75 on 1:20
9x50 on :45
10x25 on :30
whole set ALL OUT!!!~~!!!
2 min.rest
Kick Set 20x75 kick as follows:
odds-25 fly 25 free 25 fly on 1:45
evens-25 back 25 breast 25 back on 1:55
1 min.rest between 10
1 min.rest
Other 20x50 Chicago Style
3.all ez
4.all hard (build)
all on 1:10
Warm-Down 12x25 starts I.M. order(walk backs)
50 breast}all ez
150 back}all ex
100 free}all ez

Total = 4500+ SC Yards

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