--- Find A Workout ---

WorkoutMulti - purpose
Ability Level:Aquatic Fitness
Course:LC Meters
Duration:120 + Minutes
AuthorCindy Adair
Submitted By:Cindy
Email: cindyadair@hotmail.com
Club:AIS Swimming School Australia
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 4 x 400m Freestyle
Swim/Kick/Pull/Drill 100's
Descend 1-4
Own Cycles
Pre-Set 20 x 50m IM Order 0.45 Turnover
Main Set All Freestyle
2 x 800m
2 x 400m
2 x 200m
2 x 100m
1st 800m Moderate Pace
2nd 800m Descend
1st 400m @ Ave 800m Pace
2nd 400m Descend
1st 200m @ Ave 400m Pace
2nd 200m Descend
1st 100m @ Ave 200m Pace
2nd 100m Descend
Kick Set Finz On!
3 x 200m Fly Kick
Side/Back/Side/Front 50's
30 sec Rest Interval

Pull Set 400m #1 Stroke
Paddles & Snorkel
Recovery Pace
2 x 25m Off Blocks with Turn and Walkback
3 mins
Warm-Down 400m EZ Freestyle
Every 4th lap Walk

Total = 6250m LC Meters

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