--- Find A Workout ---

WorkoutFor spesial occasions
Ability Level:Aquatic Fitness
Type:General
Course:SC Meters
Duration:120 + Minutes
Distance:12000
Authorōyvind RÝsland
Submitted By:ōyvind RÝsland
Email: oyvind.rosland@nif.idrett.no
Club:Oslo IL, Swimming
Club/Author Info:Oslo, Norway

Set Category Set Description Set Intervals
Warm-up 1000 warm up. Do what you vant ! none , prepear yourself to kick some ass !
Main Set 100x100m 10 on 1.30
10 on 1.20
repeat x 5
keep the pace. Try to get 10-20 s rest after each 100m
Warm-Down 200 easy
100 sculling
100 drill
100 from the blocks as fast as you can + 100 easy
100 your best time + 10 s / do 300 easy swim down
when ready


Total = 12000 SC Meters
10000000529

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