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Workouttry to sleep good before
Ability Level:Aquatic Fitness
Type:Distance Free
Course:SC Meters
Duration:120 + Minutes
Distance:14000
AuthorJony Knamonik
Submitted By:michael
Email: michrichmond@A.O.L.com
Club:
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 10*100 IM
1-60%
2-65%
3-75%
3-85%
1-all out
every 2:00
Kick Set 800 kick FAST!
100 fly
100 back
100 breast
100 free
none
Pre-Set 5*400 IM
1- 65%
1- 75%
2-80%
1-90%
every 6:00
Drill Set 800 drill
100 fly
100 back
100 breast
100 free
none
Main Set 8*500 free
450 75%+50 90%
400 75&+(2*50) 85%
350 75%+(3*50) 85%
300 75%+(4*50) 85%
250 75%+(5*50) 85%
200 75%+(6*50) 85%
150 75%+(7*50) 85%
100 75%+(8*50) 85%
after long distance 20 sec rest
between 50's 10 sec rest
after 500 1:00 rest
Pull Set 3*200 pull
1st easy
2nd 65%
3rd 75%
every 3:45
Main Set 5*400 free
350 75%+50 85&
300 75%+100 85%
250 75%+150 85%
200 75%+200 85%
100 80%+300 90%
after 1st distance 20 sec rest
after 2nd distance 1:00 rest
Drill Set 8*100 drill free/IM
65%
every 2:00
Main Set 2*400 all out free
every 6:00
Warm-Down 400 easy technique try to get loose of this hard practice none
Total = 14000 SC Meters
10000000496

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