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WorkoutOH YA ITS HARD
Ability Level:Aquatic Fitness
Type:General
Course:SC Yards
Duration:120 + Minutes
Distance:9,000
AuthorALLEN/RUSS
Submitted By:ALLEN
Email: ACHEZICK.AOL.COM
Club:DRD
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 400 SWIM
300 KICK
300 PULL
10 SEC REST
Main Set 800PULL
4X200 SWIM
600 PULL
3X200 SWIM
400 PULL
2X200 SWIM
200 PULL
200 SPRINT
10 SEC REST AFTER THE PULL
200 @ 2:50
Drill Set 10X50 UNDER OVER 1:30 MAKE THEM ALL
Pull Set 10X150 2 MIN
Kick Set 20X50 KICK
IM
10 SEC REST
Main Set 1000 FLY SWIM GOOD PACE
NOT SLOW
Drill Set 14X50
STROKE/FREE DRILLS
CHOICE
60
Warm-Down 300 ez

Total = 9,000 SC Yards
10000000452

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