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WorkoutReally Hard Workout!!!
Ability Level:USS Pre-Senior Level
Type:Sprint Freestyle
Course:SC Yards
Duration:120 + Minutes
Distance:10200
AuthorCoach
Submitted By:Kelsey
Email: kswim@swbell.net
Club:Dallas Mustangs
Club/Author Info:
Dallas, Tx

Set Category Set Description Set Intervals
Warm-up 200 IM x3
200 IM Pull x3
200 IM Kick x3
1200 yards
200 IM- 15 sec. rest
Pull- 15 sec. rest
Kick- 15 sec. rest
Pre-Set 20x50 5 fly 5 back 5 breast 5 free

1000 yards
2,200 yards total
fly-:55 back-:50 breast-:55 free-:45
Main Set 50x100 all free

5000 yards
7,200 yards total
1 group of 10- 1:40
2 group of 10- 1:30
3 group of 10- 1:20
4 group of 10- 1:10
5 group of 10- 1:00
Kick Set 10x100 kick- odds with a board evens w/o

1000 yards
8,200 yards total
odds on 1:30
evens on 1:35

Pull Set Pull 20x25 all other than freestyle

500 yards
8,700 yards total
10 seconds rest at each wall
Drill Set drill 3x400 IM

1200 yards
9900 yards total
30 seconds rest in between each
Warm-Down 300 under over

300 yards
10,200 yards total
no intereval

Total = 10200 SC Yards
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