--- Find A Workout ---

WorkoutNice stroke workout
Ability Level:Aquatic Fitness
Type:General
Course:SC Yards
Duration:120 + Minutes
Distance:8000
AuthorSteve Nims
Submitted By:Steve Nims
Email: SVegita4@aol.com
Club:Webster Blue Fins Swimming
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 400 RIMO
400 IM D/S x 50
400 IM K/S x 50
All @ :20 sec rest interval
Pre-Set 20 x 25 Sprint choice @ :25
Kick Set 12 x 50 Under Water POWERKICK IM order 3 breaths/lap @ 1:00
Main Set IM ORDER:
(Active Rest Set)

4 x {4 x 200 + 50 ez}

4 x {4 x 100 + 50 ez}

Best Stroke:
16 x 50 SPRINT OFF BLOCKS FOR A TIME



@ :10-:20 sec. rest interval
@ :10-:15 sec. rest interval

@ 2:00
Warm-Down 500 Pretty Free

Total = 8000 SC Yards
10000000686

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