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Workoutdifficult distance
Ability Level:USS Sr./Jr. National Level
Type:Distance Free
Course:SC Yards
Duration:120 + Minutes
Submitted By:jess
Email: distanceswimmer500cox.net
Club:Glendale/Peoria YMCA (hammerheads)
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 2x500 free
swam at 60%
Pre-Set 2000 freestlye start slow end as a sprint
Main Set 1000
1000 start slow build up to about 90%
300's sprint
Kick Set 5x400
20 seconds in between each 400 300 or 200 and 30 seconds after last 400 and 300
Warm-Down 500 slow (60%)

Total = 9000 SC Yards

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