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WorkoutVery Hard
Ability Level:Aquatic Fitness
Course:SC Meters
Duration:120 + Minutes
AuthorKim Longland
Submitted By:Little Miss
Email: http://www.d.Ovens.Virgin
Club:White Oak S. C
Club/Author Info: Club address:Eltham Baths,
Eltham, LOndon

Set Category Set Description Set Intervals
Warm-up skips: 200m swim
200m kick
200m IM
200m Pull
200m Swim
Pre-Set 12 * 50m on 45seconds
Pulse rate 150 - 170
Main Set 6 * 100m on 6 minutes
maximum pulse rate
Kick Set 16 * 25m on 1 minute
flat out

Drill Set 400m mixed drills
10 seconds after every 100m
Pull Set 8 * 50m on 55 seconds
Frontcrawl / Backstroke
Warm-Down 800 steady swimming
400 warm down

Total = 5000 SC Meters

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