--- Find A Workout ---  WorkoutThe Undertaker Ability Level:USS
ABC Level Type:Sprint Freestyle Course:SC Yards Duration:20
Minutes AuthorCoach R. Schlatter Submitted By:Coach R. Schlatter
Email: TRNswim@aol.com Club:Toms River North High School Boys
Swimming Club/Author Info:  Set Category Set Description Set
Intervals Main Set This is a set that requires 4 swimmers in a
lane. Two swimmers are in the start position on deck of the
pool. Two swimmers are behind them in Push-Up position.  10 * 50
SPRINT Push ups in between each sprint When the coach starts the
set, the two swimmers dive in from the deck and SPRINT a 2 lap,
50yd race. As the swimmers dive off the deck into the water, the
two swimmers behind them on the deck begin doing push-ups. As
the two sprinters finish, the four individuals have 10 seconds
to change positions and the whole thing starts over again. The
set is over when each two groups of swimmers have done 10 * 50
sprints.  Total = 500 SC Yards