--- Find A Workout ---

Workoutsprint freestylers
Ability Level:USS Pre-Senior Level
Type:Sprint Freestyle
Course:SC Yards
Duration:120 Minutes
Distance:3,400
Authoranonymous
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
10000000850

Swimming World is first and foremost concerned with the health and safety of its readers. If you have not been involved in an ongoing exercise regimen for at least six months, prior to attempting any of the workouts/exercises, check with your physician.