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Workoutquality set of 800s
Ability Level:USS Sr./Jr. National Level
Type:General
Course:SC Yards
Duration:20 Minutes
Distance:8000
Authorscott
Submitted By:scott
Email: sjt182@aol.com
Club:n/a
Club/Author Info:tell me what you think?

Set Category Set Description Set Intervals
Warm-up 200 free
2 x 100s IM
2 x 50s build
you have 10:00 to do this
Pre-Set 12 x 50s
descend by 4
:45
Main Set 5 x 300s
w/paddles an fins
Anaerobic Threshold Pace
3:45
Main Set 10 x 150s
hypoxic
breath 5-7-9 by 50s
2:00
Main Set 2 x 800s
fast
lactate tolerance set
4:00 rest in between
Kick Set 10 x 75s
kick w/fins
1st lap-underwater fly
2nd lap-half underwater fly/half free
3rd lap-free
:30 rest
Pull Set 20 x 50s
pull free
w/paddles an pull bouy
:45
Warm-Down 550 EZ none

Total = 8000 SC Yards
10000001109

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