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WorkoutA HARD WORKOUT
Ability Level:Aquatic Fitness
Type:Individual Medley
Course:SC Yards
Duration:120 + Minutes
Distance:5700
AuthorRob Payne
Submitted By:Amy Drake
Email: adrake@tima.com
Club:
Club/Author Info:





Set Category Set Description Set Intervals
Warm-up 200 swim
200 kick
200 pull
200 swim
10 seconds rest between each 200
Pre-Set 12 x 25 turns work on hard into and out of wall good stream lines and so forth @ .30 seconds or 5 seconds between each 25
Main Set 10 x 100 constant interval @ 1:25
Main Set 10 x 200 IM @ 3:15




Kick Set 8 x 75 kick every other one stroke @ 1:20
Pull Set 6 x 125 pull
@ 1:40
Warm-Down 10 x 25 no breathing @ 35 seconds

Total = 5700 SC Yards
10000000665

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