--- Find A Workout ---

Workouta hard but nice workout
Ability Level:Aquatic Fitness
Type:General
Course:SC Meters
Duration:120 + Minutes
Distance:10500
Authorcoach mark McKOLLIN
Submitted By:adi cellery
Email: Addo.swimart.C.G.I.com
Club:
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 400 free
400 IM
200 choice
7:00
Pre-Set 10*200
100 free
75 free faster
25 choice fastest
3:05
Kick Set 3*200 IM
25 kick 25 swim
3:30
Main Set 4*400,3*300,2*200,100
400s-free
300s-1 free,1 IM,1 choice
200s-1 free,1 choice
100-choice allout
in each series pulse getting higher
400s-5:45
300s-4:45
200s-2:50
after each series 1 min more of rest


Pull Set 8*100-odds pull,even drill 1:50
Main Set 2*1500
1st-500 free,500 choice,500 free
2nd-free every 300 pace starting from easy,to medium,to fast,to faster,to allout
25:00
Warm-Down 400 easy

Total = 10500 SC Meters
10000000554

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