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Workouta hard workout
Ability Level:Aquatic Fitness
Course:SC Meters
Duration:120 + Minutes
AuthorPeter Brown
Submitted By:Larry Fishenson
Email: lFish@bug111.co.il
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 5*200-1st 4 in IM,last in free 3:30
Kick Set 2*(8*50)-1 set in IM, 1 set in best stroke
in best stroke set-1st&3rd-kick hard,2nd-kick easy,4th-swim technique'
in IM set- odds-kick easy,even-kick hard
Pre-Set 15*100-odds in free,even in best stroke
free- Teken 2/3
best stroke-Teken 3/4
(the lowest Teken is Teken 2 and the highest Teken is Teken 6. Teken 2 is pulse 132,Teken 3 is pulse 144,Teken 4 is pulse 156,Teken 5 is pulse 168, and Teken 6 is pulse 180)
Drill Set 8*50 drills choice 1:10

Main Set 2*(3*300)
in each set-300 free Teken 3,300 with 200 best stroke Teken 3 and 100 IM Teken 2,300 free Teken 4.
Other 800m 100 free/100 back none
Main Set 5*100
50 free in pace of 100 best stroke,50 best stroke allout.(if your best stroke is free,do 50 in pace of 200 free and 50 allout)
5 seconds after 50.
3:00 for 100s
Warm-Down 200 easy

Total = 7000 SC Meters

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