--- Find A Workout ---

Workoutmostly fly and free
Ability Level:USS ABC Level
Course:SC Yards
Duration:60 Minutes
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

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.