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WorkoutAll Types
Ability Level:USS ABC Level
Type:General
Course:SC Yards
Duration:120 + Minutes
Distance:5875
AuthorPeter Barry
Submitted By:Elizabeth Helwig
Email: LizSwim85@aol.com
Club:Somerset Hills
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up
10x75
free on 1:10

7 sets of 4x50
1 free 45
2 fly 55
3 free 45
4 back 55
5 free 45
6 breast 55
7 free 45





Main Set 7 sets of 4x100
free 1:20
fly 1:40
free 1:20
back 1:40
free 1:20
breast 1:50
free 1:20
fly

Main Set
7 sets of 4x25
free 20
fly 25
free 20
back 25
free 20
breast 25
free 20

Warm-Down
4x100
kick, swim 10 seconds rest
200 easy














Total = 5875 SC Yards
10000000118

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