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WorkoutAerobic/EN3
Ability Level:Aquatic Fitness
Type:Middle Distance Free
Course:SC Yards
Duration:120 + Minutes
Distance:7250
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 8x225
Odds-Breathe 3
Evens-Breathe 5

3:10

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

:30

Pre-Set 4x300(350,400)
EZ Pace

5:00

Main Set 400 w/30SR look @ 300 time going out
300 w/30SR look @ 200 time going out
200 w/30SR look @ 100 time going out
100 w/60SR
Repeat from top for a total of 3x
The idea is to swim each section faster than
previous swim. (e.g. the 300swim is faster than
the 300 part of your 400, etc.)



Other 200 Pull/200 Kick



Other 1x100 for time



Warm-Down 20x25 Choice

:30














Total = 7250 SC Yards
10000000177

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