1-3 rotate drill for a 25 4-6 rotate build for a 25 7-9 rotate sprint for a 25
1:10 for 1-9 :50 or better for 10-12
Main Set
20x200's
1-4 your best time plus 25 seconds 5 FAST 6-9 your best time plus 20 seconds 10 FAST 11-14 your best time plus 15 seconds 15 FAST 16-19 your best time plus 10 seconds 20 your best time plus 5-10 seconds
Kick Set
10x100's Kick
1:30-1:50 Keep a steady strong pace throughout the set.
Warm-Down
400 Easy
No interval, but strong good stroke.
Total = 6000 SC Yards
10000001301
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If you have not been involved in an ongoing exercise regimen
for at least six months, prior to attempting any of the workouts/exercises, check with your physician.
