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WorkoutWorkout for
Ability Level:Aquatic Fitness
Course:SC Meters
Duration:120 + Minutes
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
10 x 1500m 1 warm up
2 freestyle 1:2
2 kick- 1with flippers/ 1regular( 50easy/50fast)
2 pull 1:2
2 im as 1:2 ( 200-400-800-100im & 15x100im )
1 easy svim with 25 drill/25 swim

rest 60 s between the 1500`s

Total = 15000 SC Meters

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