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Workoutmostly fly and free
Ability Level:USS ABC Level
Type:General
Course:SC Yards
Duration:60 Minutes
Distance:2,100
Authora swimmer
Submitted By:krista
Email: kistaxii@aol.com
Club:Johnson City Swim Association a.k.a JCSA
Club/Author Info:this workout is for swimmers who have just started or are out of practice.

Set Category Set Description Set Intervals
Warm-up 500 free

no interval
Pre-Set 6x100's 75free 25 odd each 100 - 2:00
Main Set use fins- 8x50 fly free (alternate each 25)
100 easy free
300 pull w/paddles
8x50's on :55- 1:05
Warm-Down 200 warm down

Total = 2,100 SC Yards
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