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Workoutperfect for the 50 free
Ability Level:USS Sr./Jr. National Level
Type:Sprint Freestyle
Course:SC Yards
Duration:90 Minutes
Distance:5500+
Authorscott
Submitted By:scott
Email: sjt182@aol.com
Club:
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 200 free
100 stroke count
100 drill
100 free
:15 rest
Pre-Set 10 x 50s
free
:45
Kick Set 6 x(25,50,75,100)
w/fins
free
:10 rest between 25,50...
:35 between each round
Main Set 10 x (25,50,75)
free
evens w/fins
odds w/out fins
fast
:15 rest between 25,50,75
1:00 between each round
Main Set 40 x 25s
free
w/fins
fast
:25
Other 10 x 50s
free
all out
you should be no more then a 2-3 seconds off of your best time
1:30
Warm-Down swim EZ for a few minutes a few minutes

Total = 5500+ SC Yards
10000000927

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