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WorkoutThe ultamate workout
Ability Level:Masters Level 1
Course:SC Yards
Duration:120 + Minutes
AuthorDavid Waddy
Submitted By:David Waddy
Email: dwwaddy@yahoo.com
Club:Riley high school
Club/Author Info:We are in a brand new pool, one of the best in the state of indiana

Set Category Set Description Set Intervals
Warm-up 4x500
1st close fist free
2nd kick no boards
3rd close fist free
4th pull free paddels
Pre-Set 20x50 free 1:00
Main Set 3x 6x150 free
3x 6x125 free
3x 5x50 free
Drill Set 4x 10x25 fly
4x 10x25 back
4x 10x25 breast

Warm-Down 1x200 cool down swim down kick back 3:00

Total = 11200 SC Yards

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