--- Find A Workout ---

WorkoutAerobic Maintenance
Ability Level:USS ABC Level
Type:Individual Medley
Course:SC Meters
Duration:90 Minutes
Distance:3700
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 300 FC
3 x 100 I.M as:
100 Kick,100 Drill, 100 Swim.
300 FC Build



w10

Pre-Set 12 x 25 I.M Order
3 x each stroke

40

Main Set 8 x 200 Alt:
I.M broken @ 50 for 10
200 FC


5.00
4.00

Kick Set 2 x 100 Choice
2 x 50 FC
4 x 25 Choice

2.45
1.25
50

Warm-Down 5 x 100 FC
Sready pace 65/70% effort


2.00























Total = 3700 SC Meters
10000000151

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