--- Find A Workout ---

WorkoutAerobic Overload
Ability Level:USS ABC Level
Type:Middle Distance Free
Course:SC Meters
Duration:60 Minutes
Distance:2650
AuthorIan Spencer
Submitted By:Ian Spencer
Email: Spence@W.S.C.com.
Club:Winsford
Club/Author Info:None


Set Category Set Description Set Intervals
Warm-up 500(S,K,I,P,S)
Swim,Kick,I.M drill,Pull,swim.

Pre-Set 3 x 50 prog 1-3

4 x 25 Hard x2

#1=FC #2=Choice
w15

w10
Main Set 6 x 175 FC
Broken @ 100 for 10, 150 for 5
swum @ 90%+ effort.
3.50
or 1 minute passive recovery
Drill Set 4 x 75 I.M order
1.45

Warm-Down 4 x 75 FC
w10












Total = 2650 SC Meters
10000000150

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