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Workoutnice one
Ability Level:Aquatic Fitness
Course:SC Meters
Duration:120 + Minutes
AuthorBernard Sloger
Submitted By:Greg Novoslick
Email: gNov@court.sign.123
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 200 free
200 IM
200 worst stoke
200 best stroke
20 after 200s
Kick Set 8*75
25 kick easy,25 kick hard, 25 swim easy
20 after 75s
Pre-Set 3*400 free
each 400 is faster by 10 seconds from the last
should be about 30 seconds rest after 400
Main Set 2*(7*200)
even in free hart rate 140
1st,5th-in IM hart rate 150
3rd-inbest stroke allout
7th-breast stroke minimum breath
after even-40
after odds-30
after set-1:30
Warm-Down 800 IM easy

Total = 6200 SC Meters

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