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Workoutsprint freestylers
Ability Level:USS Pre-Senior Level
Type:Sprint Freestyle
Course:SC Yards
Duration:120 Minutes
Submitted By:me
Email: me@aol.com
Club:my team
Club/Author Info:
blah blah blah

Set Category Set Description Set Intervals
Warm-up 10x50's freestyle drill down build back @45 sec.
Pre-Set 5x100's 95% 1:00 rest after each 100
Kick Set 10x50's kick @1:00
Main Set 2x (2x250, 5x100, 10x 50) 250's @ 4:00
100's @ 1:10
50's @ 1:10

Other 12x25's sprint all out from a dive @ 1:00
Other work on starts for 10 mins
Other work on turns for 10 mins
Warm-Down 5x50s freestyle drill @1:00

Total = 3,400 SC Yards

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