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WorkoutIt's a good day to die!!!
Ability Level:Aquatic Fitness
Type:Individual Medley
Course:SC Yards
Duration:120 + Minutes
Distance:6050
AuthorJustin Hake/Paul Windrath
Submitted By:Justin Hake
Email: Justin@Toursource.com
Club:Red Wing Swim Club
Club/Author Info:Smalltown club out of Minnesota

Set Category Set Description Set Intervals
Warm-up 200 Swim
200 Kick
200 Pull
200 Kick
200 Swim Non-Crawl
200 @ :30 seconds between each
Warm-up 20 x 25
Odd 25's Specialty
Even's I.M. Order
25 @ :30
Warm-up 10 x 25 No Breath 25 @ :45
Pre-Set 6 x 25
With Dive Start
All Out
Can be timed
Whatever
Pre-Set 10 x 50
Pick a pace and hold it
50 @ 1:00
Main Set 10 x 200
Broken at the 50 with :10 rest between each 50
5- I.M.
5- Choice
Should try to be faster than your best 200 swim in whatever event you choose
200 @ 5:00
It's a good day to DIE!!!!
Warm-Down 10 x 50
Take a break
50 @ 1:10
Other 6 x 25
Dive Start
FAST!!!
Whatever
Warm-Down 10 x 75
Pick a pace and stick to it
75 @ 1:30
Warm-Down 10 x 25
No Breath
25 @ 1:00
Total = 6050 SC Yards
10000000719

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