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Workoutfly/back/mid free
Ability Level:USS ABC Level
Course:SC Yards
Duration:90 Minutes
Submitted By:liebmann
Email: liebmanns@prodigy.net
Club/Author Info:Madison Aquatic Club
-These are my favorite kinds of workouts! Enjoy!

Set Category Set Description Set Intervals
Warm-up 600 swim
400 kick
200 pull
Drill Set 8 x 50 over/under
catch up free
catch up back
head up free
On 1:00
Main Set 300 hard free
3x100 drill back
300 cruiz free
3x100 cruiz back
300 ez free
3x100 hard back
300's on 15, 10, 5 sec rest
100's on 1:35, 1:25, 1:15
Kick Set 200 dolph kick w/monofin
100 dolph K w/o monofins
6x50 fly
200 dolph K w/fins
100 dolph K w/o fins
6x50 fly
200 K's 10 sec
100 K's w/o 1:40
6x50 F on :50

Warm-Down 4x100 warm down

Total = 5,000 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.