--- Find A Workout ---

Ability Level:Aquatic Fitness
Course:SC Meters
Duration:120 Minutes
Submitted By:Matt
Email: mattwhite87@hotmail.com
Club:Wolfville Tritons
Club/Author Info:We are from Nova Scotia Canada and we are a small club

Set Category Set Description Set Intervals
Warm-up 1000, stroke(last 100 sprint)

100 dap

Drill Set 10 times 100 even pace butterfly.

each 100 on 1:20
Main Set 10 times 200 fly

each 100 on 2:00
Kick Set 5 times 100 fly kick(with zoomers)

each 100 10 seconds rest
Warm-Down 5 times 100

1) 95% effort
2) 85% effort
3) 75% effort
4) 65% effort
5) very easy dap

Other If slacking off give them a 200 fly
and if they don't break 2:25 they have to start over.

Total = 5,000 SC Meters

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