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Workoutawsome work out
Ability Level:USS ABC Level
Course:SC Yards
Duration:90 Minutes
Submitted By:Bree
Email: treasur84@aol.com
Club:humboldt coast aquatics
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 600 free
600 choice
16x50 choice build by 50s
600's: just take it easy
16x50s: concentrate on building the 50s while doing them on 1:30
Pre-Set 2x400 IM (swim, kick, drill, swim)
broken at each 100 for 10sec
20sec inbetween each 400
Main Set 10x50 choice
9x50 free
8x50 breast
7x50 back
6x50 fly
5x50 choice
4x50 free
3x50 breast
2x50 back
1x50 fly
10x50- 2:00
9x50- 1:40
8x50- 1:20
7x50- 1:00
6x50- :40
5x50- 1:50
4x50- 1:30
3x50- 1:10
2x50- :30
1x50- :50
Kick Set 16x50 (fly, back, breast, free repeting four times) 1st set of 4: :50
2nd set of 4: :55
3rd set of 4: 1:00
4th set of 4: 1:05
Pull Set 6x75 sliding IM

1. fly, back, breast
2. back, breast, free
3. breast, free, fly
4. free, fly, back
@ 1:30
Warm-Down 1000 free

Total = 7,800 SC Yards

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