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WorkoutA Great Workout
Ability Level:USS ABC Level
Course:SC Yards
Duration:120 + Minutes
AuthorDaljitpal (Paul) Parmar
Submitted By:Daljitpal (Paul) Parmar
Email: Swimm94491@aol.com
Club:Celes King III Stingrays
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 500 free
500 kick w/zoomers
500 pull
500 back
Pre-Set 4X100 IM
2X200 IM
1X400 Im
Rest :20 sec between each set
Main Set 50 free
100 free
150 free
200 free
250 free
300 free
Rest for :10 sec between each set
Main Set 25 back
50 back
75 back
100 back
175 back
200 back
175 back
200 back
175 back
150 back
125 back
100 back
75 back
50 back
25 sprint back
rest from 5-8 seconds each set

Main Set go 3X100's back FAST!!!!!!
go 3X100's free FAST!!!!!!
go 3X100's im FAST!!!!!!
rest :15 sec.
Warm-Down E-Z 300 free
Stretch it out. Nice and e-z.

Total = 6,750 SC Yards

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