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Workoutfast, hard training
Ability Level:Aquatic Fitness
Type:General
Course:LC Meters
Duration:120 + Minutes
Distance:9,700
AuthorTAT
Submitted By:TAT
Email: fxjc08d@prodigy.com
Club:TAT
Club/Author Info: a quality/hard practice




Set Category Set Description Set Intervals
Warm-up 800 underwater turns
600 kick
400 pull (lung buster, band only)
300 broken at 25's (down easy back fast)
the 25's are on 25 sec
Pre-Set 20x50's
4 sets of 5
decend 1-3, 4-5
3 and 5 are specialty
1st set- 50 sec
2nd set- 45 sec
3rd set- 40 sec
4th set- 1 min
Main Set 24x200's
8 sets of three
each set: #1- pull
#2- IM
#3- Specialty (the
same stroke throughout the whole
set)
In each set: #1- 3 min
#2- 3min 30sec
#3- 4 min
Kick Set 1200 kick
800 straight
400 broken at the 50
take 10 sexonds between each 50



Warm-Down 12x50's
3 on 50 sec
6 on 45 sec
3 on 50 sec

Total = 9,700 LC Meters
10000000380

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