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Workouttough free workout
Ability Level:USS Pre-Senior Level
Type:Sprint Freestyle
Course:SC Yards
Duration:90 Minutes
Distance:5000
Authorjon smith
Submitted By:jon smith
Email: jonsmithsc@hotmail.com
Club:santa cruz high
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 200 swim
200 pull
100 kick
10 min
Drill Set 4 x 50 front scull
4 x 50 fly kick on side
4 x 50 breast (1 pull/2 kicks)
1:30
1:30
1:30
Pull Set 4 x 75 fr pull 1:30
Kick Set whistle kick drill
(sprint @ whistle blast)
5 min
Main Set 5 x 100 fr (80%)
5 x 100 fr (100%)
easy 50
2:00
1 min rest btwn
Main Set 2 x 250 fr
4 x 100 fr
8 x 50 fr
easy 50
4:00
1:20
1:00
Main Set 2 x 50 fr
2 x 100 fr
2 x 50 fr
2 x 100 fr
1 x 100 fr (all out for time)
:35
1:15
:35
1:10
Warm-Down 300 choice easy

Total = 5000 SC Yards
10000000966

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