--- Find A Workout ---

WorkoutMiddle distance
Ability Level:Aquatic Fitness
Type:Middle Distance Free
Course:SC Yards
Duration:120 + Minutes
Distance:7500
AuthorMe
Submitted By:Rich
Email: a.com
Club:Sallies
Club/Author Info:#1 in DE High School Swimming

Set Category Set Description Set Intervals
Warm-up 3 x 600 drill/kick/swim by 200 none
Pre-Set 40 x 25 IM order by 10
1-6 drill, 7-10 build by 25
:30
Kick Set 12 x 100 kick w/ board
build by 3
1:55
Pull Set 3 x 300 w/ paddles
odds free breathing 3/5/7/9 by lap
:10 rest
Main Set 3 x 300 70%
5 x 200 holding pace :29 50's
8 x 100 @ 500 pace
10 x 50 sprint all out
3:30
2:30
1:15
1:00
Warm-Down 400 done leave

Total = 7500 SC Yards
10000000651

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