--- Find A Workout ---

Workouttime:4 hours
Ability Level:Aquatic Fitness
Type:Distance Free
Course:SC Yards
Duration:120 + Minutes
Distance:9600
AuthorShannon
Submitted By:Shannon
Email: Tigga77@AOL.com
Club:CSST
Club/Author Info:
I have been with CSST for about 1 month. I used to swim with the Ft. Carson Tridents.

Set Category Set Description Set Intervals
Warm-up
1000 free

Under 10 minutes
Drill Set
8x200 drill IM order

each 200 under 3:30
Pull Set
10x200 free
8x200 IM order

each under 3:30
each under 4:00
Kick Set
400 Recovery kick

under 5:00
Main Set
1000 for time
5x200 sprints

under 10 minutes
Interval on 3:30
Warm-Down
1000 choice

under 15 minutes

































Total = 9600 SC Yards
10000000224

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