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WorkoutNormal practice
Ability Level:USS Sr./Jr. National Level
Course:SC Yards
Duration:120 Minutes
Submitted By:Coach N
Email: resuin1@hotmail.com
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 8x100 (1,3,5,7=50 free, 50 back)
(2,4,6,8=100 IMs)
Pre-Set 6x150 Free, 6 kicks on each side, freestyle 2:00
Kick Set 6x75 kick w/board (choice) 1:10
Main Set 14x200 Freestyle (Think about long streamlines, and good kickouts) 2:20
Main Set 10x100 All out race (Freestyle, possibly choice) 1:25
Main Set 6x100 Free 1:05
Drill Set 12x50 (IM Order 3x-(fly, back)(back,breast)(breast,free)(free,fly) :45
Other 6x175 Race (choice, usually free) 1:55
Warm-Down 200 drill fly, 300 drill back, 200 drill breaststroke 200 fly-3:00, 300 back-4:00, 200 breast-3:00
Other 2x100 race fly, 1x100 easy choice 1:30
Total = 9200 SC Yards

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