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WorkoutNice sprinters workout (not too tough).
Ability Level:USS Sr./Jr. National Level
Type:Sprint Freestyle
Course:SC Yards
Duration:90 Minutes
Distance:2800
Authorihasz
Submitted By:ihasz
Email: gdblplaya9@yahoo.com
Club:ASP
Club/Author Info:
Akron springfield swimming!

Set Category Set Description Set Intervals
Warm-up 200 drill, 200 kick, 200 swim Take 20 secs after each 200
Kick Set 3x100 free kick hard On 1:40
Pre-Set 8x50 free all out On :50
Other Easy 50

Main Set 5x100 free
4x75 free
4x50 free
100's on 1:10, 75's on :55, and 50's on :45
Drill Set 1x50 3 and 3
1x50 fist
1x50 fingertip
1x50 catchup
10 secs between 50's
Other 8x25 walkarounds EOOF
Warm-Down 100 super easy

Total = 2800 SC Yards
10000001190

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