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Workoutpush it to the limit
Ability Level:USS ABC Level
Course:LC Meters
Duration:90 Minutes
AuthorCoach Kim
Submitted By:Coach Katie
Email: butterflywahine@hotmail.com
Club/Author Info:Coach Kim and Jonathan are the best!!!

Set Category Set Description Set Intervals
Warm-up 400 alternate 50 choice/50 free slow and easy at your
own pace
Drill Set 4 x 50 catch-up freestyle drill,
4 x 50 fingertip drag
int.: 1:00
Pre-Set 4 x 50 build,
4 x 50 count strokes
int.: 1:00
Main Set Ladder:
100 free easy
200 IM hard
300 kick easy
400 free hard
400 IM easy
300 kick hard
200 free easy
100 IM hard
30 seconds rest
30 seconds rest
30 seconds rest
20 seconds rest
15 seconds rest
Other Practice flip turns, and remember to stay streamlined off the wall. whatever.
Warm-Down 200 choice

Total = 3,400 LC Meters

Swimming World is first and foremost concerned with the health and safety of its readers. If you have not been involved in an ongoing exercise regimen for at least six months, prior to attempting any of the workouts/exercises, check with your physician.