--- Find A Workout ---

Ability Level:USS Sr./Jr. National Level
Type:Sprint Freestyle
Course:SC Yards
Duration:90 Minutes
Submitted By:?
Email: ?
Club/Author Info:?

Set Category Set Description Set Intervals
Warm-up 500 drill(six kick switch) No interval
Warm-up 10x50 descend 1-5 First five @ 1:00
Second five @ :40
Main Set 50x50
1st 40 at 5 seconds off best time
last 10 holding 2 off best time
30 @:40 holding
10 @35 holding
10 @ 1:30 from block
Pull Set 10x50 w/ paddles hard :40

Other 10x25 walk from block all out with 10 push ups in between each as soon as your done with the push ups
Warm-Down 10x100 ascend 2 @ 1:20
2 @ 1:40
6 @ 2:00

Total = 5,250 SC Yards

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