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WorkoutGreat Hell Week Workout
Ability Level:Aquatic Fitness
Course:SC Yards
Duration:120 Minutes
AuthorAxel Birnbrich
Submitted By:Tyler Harris
Email: mharris@greenapple.com
Club:Lancaster YMCA
Club/Author Info:This is a team that is up and coming with a great coach. He can get you in the best shape to swim well.

Set Category Set Description Set Intervals
Warm-up 800 easy, warm up your arms!! none
Main Set This is a pyramid. 100-200-300-etc. until 1000 then 900-800-700- and so on to 100. do these on a 1:20/1:25 pace per hundred for 100-500, then 1:25/1:30 pace per huundred for 600-1000, take a 1:00 break after 500's and 1000

Total = 10800 SC Yards

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