--- Find A Workout ---

WorkoutAerobic /EN1
Ability Level:USS ABC Level
Type:Sprint Freestyle
Course:SC Yards
Duration:120 Minutes
Distance:4450
AuthorTim Eastman
Submitted By:Tim Eastman
Email: teastman@remc12.k12.mi.us
Club:Hackett Catholic Central H.S.
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 8x150
odds-Breathe 3
evens-breathe 5

3:10

Kick Set 20x12-1/2
Surf Kick (Head-up, streamline free
Kick)

:30

Main Set 20x50
Breathe 7

1:00

Main Set 2x50
Hammer Down-all out. Do anything it
takes to go fast.

Heart Rate Back to 100

Other 300 EZ pace



Kick Set 24x25 Kick
12 w/o fins
12 w/ fins

:45

Other 10x50
Sprint w/ start
1 Breath Down
2 Breath Back

2:00

Warm-Down 20x25 Choice

:30










Total = 4450 SC Yards
10000000176

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