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WorkoutAnother Workout(meant for lower ages)
Ability Level:USS ABC Level
Type:General
Course:SC Yards
Duration:60 Minutes
Distance:3000
AuthorCoach Kay
Submitted By:A swimmer :)
Email: yuji13@aol.com
Club:IolaniSC
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 150 free easy warm up
150 choice easy warm up
own pace
Drill Set 100 x 4

im order:
3-3 fly
overlap back
sculling w/ flutter kick breast
elbows high, fingertip drag free
1:45
Pre-Set Indian IM

50 fly
75 back
100 breast
125 free
whole im without stopping
Main Set 250 x 5

100 im
50 free
100 im
at least 4:00
Pull Set 25 x 16 freestyle arm pull :20
Warm-Down 300 im choice drills:
75 each stroke
own pace

Total = 3000 SC Yards
10000000710

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