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Workoutnot hard
Ability Level:Aquatic Fitness
Course:SC Meters
Duration:120 + Minutes
AuthorKevin moorhead
Submitted By:Will anders
Email: gfh
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 2*300- 1 free,1 IM
2*200- free
4*50- best stroke fast
300s-30 rest
Kick Set 3*300- 50 kick fast,50 easy free
the kick in IM order (except the free)
20 rest
Pre-Set 5*300
in each 300 there is 150 free easy,100 IM faster,50 faster, 25 best stroke allout
300s @ 4:30
Drill Set 8*100 choice- 75 drill 25 swim @1:50

Main Set 4*300 free/IM/free/choice
4*200 free/best stroke/IM/free
4*100 best stroke
in each set the 1st- is in hart rate 130
2nd- is in hart rate 145
3rd- is in hart rate 140
4th- is in hart rate 155
in the 100s set the hart rate is 165 all the time
in 300s-20,30,20,1:00
in 200s-25,30,30,1:00
in 100s-30,40,50
Other 400 back easy none
Main Set 2*200 best stroke negative split in time of 6-8 seconds from record 5:00
Warm-Down 100 easy

Total = 7500 SC Meters

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