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WorkoutThe workout from hell!!!!!!
Ability Level:USS ABC Level
Type:Individual Medley
Course:SC Yards
Duration:120 + Minutes
Submitted By:annonymus
Email: swimmr34@aol.com
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 800 work turns; kick of walls @9:00
Kick Set 4x50 kick hard w/board @:55
Pull Set 8x200 Pull w/paddles and bouy @3:00 Holding 2:45 or better
Pre-Set 10x100 FAST @1:20 Holding 1:10 or better

Main Set 4x50 Fly-smoothe
4x400 IMs-work fly

4x50 Back-smoothe
4x400 IMs-work back

4x50 Breast-smoothe
4x400 IMs-work breast

4x50 Free-smoothe
4x400 IMs-Work free
50 @1:00
400 @7:00
Warm-Down 200 EZ smoothe/drill

Total = 11000 SC Yards

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