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WorkoutEric's sleep aid!
Ability Level:Aquatic Fitness
Type:Middle Distance Free
Course:SC Yards
Duration:20 Minutes
Distance:11100
Authorme
Submitted By:Eric
Email: swim2win4l@aol.com
Club:Key swimming
Club/Author Info:



Set Category Set Description Set Intervals
Warm-up 200 skips (swim kick im pull swim, 200 of each) 20 min for whole 1,000
Pre-Set 16*100 @ 1.30
8*50 @ .45
4*25 @ .30 (#1. build legs, #2 build arms, #3 build, #4 SPRINT)
Main Set 16*200 @ 2.30 FAST!
Kick Set 10*100 kick @ 1.30 FAST!


Main Set 16*100 @ 1.15 FAST!
Drill Set 20*50 @ 1.15 Indiana 50's
(25 fly 25 back, 25 back 25 breast, etc...etc...)
Other SPRINT SET!!!
2*100 SPRINT...one per lane froma start...should take 10-15 minutes
Main Set haha just kidding
200 skips warm down + anything else needed...

Total = 11100 SC Yards
10000000715

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