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Workouti.m workout
Ability Level:Aquatic Fitness
Type:Individual Medley
Course:SC Meters
Duration:120 + Minutes
Distance:6600
AuthorKen Pappas
Submitted By:Timmy Chung
Email: horny_swimmer@hotmail.com
Club:chinook aquatic club
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 800 swim, easy free



Kick Set
16 x 100 4 of each stroke

all on 1:40
Pull Set 10 x 200

all on 2:30
Main Set
4 x 400 I.M. sprint

all on 10 minutes.
(swim easy during break if you want
but make send off)
Drill Set 16 x 50
4 of each stroke

all on :45
Warm-Down
200 easy



















Total = 6600 SC Meters
10000000193

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