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Workoutgood fast workout
Ability Level:Aquatic Fitness
Course:SC Meters
Duration:90 Minutes
AuthorOhad Sebbag
Submitted By:Ohad
Email: ohadsbg@hotmail.com
Club/Author Info: been swimming for bout 12 years...i'm 17, from Israel, so excuse any mistakes in writing.

Set Category Set Description Set Intervals
Warm-up 600 im 150 each style
start with free, then back, then fly and breast
Pre-Set 10x25 free, FAST: at 100% rest 20sec
Main Set 12x125 free on

after that:50 breast slow
1:35 at 90%
Pull Set 8x200 pull with pedales&bouye at90%

then 50 back slow
at90% subjective rest:no more then 1 minute!

Kick Set 8x50 FAST at 100%!!!
15sec rest
Warm-Down 250 free at 65%&go home :)

Total = 4600 SC Meters

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