--- Find A Workout ---

Workouti.m workout
Ability Level:Aquatic Fitness
Type:Individual Medley
Course:SC Meters
Duration:120 + Minutes
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
200 easy

Total = 6600 SC Meters

Swimming World is first and foremost concerned with the health and safety of its readers. If you have not been involved in an ongoing exercise regimen for at least six months, prior to attempting any of the workouts/exercises, check with your physician.