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Workoutq
Ability Level:Aquatic Fitness
Type:General
Course:SC Meters
Duration:120 + Minutes
Distance:8400
AuthorTom.B.
Submitted By:Tom.B.
Email: dgfsrdg
Club:
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 10*100
2 of each stroke
2:00
Kick Set 8*50 kick fly on the back with flippers :45
Pre-Set 2*(5*400) free
1st- hart rate 130
2nd- hart rate 145
3rd- hart rate 155
4th- hart rate 170
5th- hart rate 180
do this set twice
30 sec after 400
1 min after 5*400s
Main Set 3*800
1st- 200 hart rate 130,200 hart rate 145,200 hart rate 155,200 hart rate 170
2nd- 200 hart rate 145,200 hart rate 155,200 hart rate 170,200 hart rate 180
3rd- like the 1st 800
10 seconds inside the 800
1 min after 800
Drill Set 400 IM drills none
Warm-Down 200 easy

Total = 8400 SC Meters
10000000562

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