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Workoutnice set, covers all body and systems
Ability Level:USS Pre-Senior Level
Type:Sprint Freestyle
Course:SC Yards
Duration:120 Minutes
AuthorDavid Duro F.I.S.T.C.(c.c)
Submitted By:David Duro
Email: djswimschool@hotmail.com
Club:Mansfield s.c U.K
Club/Author Info:Head Coach.
let me know what you think

Set Category Set Description Set Intervals
Warm-up 200 dr -Drill
200 p.p - Pullbouys and Paddles
200k - Kick
200sw - swim
400 im dr/sw
no rest, long and easy
Pre-Set 10x50 im swt - Switch
fly - b/c
b/c - br/s
br/s - f/c
f/c - fly.etc
Main Set 10x100 f/c 1st and 4th length are max eff, 2nd and 3rd are mod pace d.p.s @1.30
Other Firestone set:
hold wall and kick f/c max eff for 10 sec then turn and sprint to half way, easy to end on ch.
odds on f/c sw
evens u/water streamlined fly kick
each 25 is @1m
Pull Set 500 p.p
100 hard sw tt = pb +5_ ( or below)
@1m rest in between 500 and 100 swims
Other Sprint set:
8x25 max eff
alt f/c and ch sw
Kick Set 3x200m k-w/fins e.o.o.f ( every other one fast) (each 25) @3m
Warm-Down 3x200 im dr/sw
good d.p.s
good turns

Total = 6150 SC Yards

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