--- Find A Workout ---

Workoutyou'll have nightmears
Ability Level:Aquatic Fitness
Type:General
Course:SC Meters
Duration:120 + Minutes
Distance:11000
Authoralexander popov
Submitted By:alexander
Email: bjohnson@bigones.com
Club:elitzur seatle
Club/Author Info:



Set Category Set Description Set Intervals
Warm-up 5*300
300 free
300 medely
300 kick medely
300 back
300 free 30 sec from record
20 sec after each 300
Other 16*50
4 of each stroke
1 easy
1 all out
15 sec after easy
30 sec after all out
Pre-Set 6*200
1 free 30 sec from record
1 best stroke 15 sec from record
20 sec after free
30 sec after best stroke
Drill Set 8*100 drill
1,3,5,7 in free
2,4,6,8 in best stroke
15 sec after each 100


Main Set 12*(200+100+50)
200 in free 30 sec from record
100 best stroke 15 sec from record
50 best stroke all out
15 sec after 200
20 sec after 100
40 sec after 50
Other 4*50
all out choice
on your own
Main Set 13*(50+50)
1st 50 in free all out
2nd 50 in best stroke all out
20 sec after 1st 50
25 sec after 2nd 50
Warm-Down 1000 with fins technique

Total = 11000 SC Meters
10000000494

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