--- Find A Workout ---

WorkoutKILLER
Ability Level:Aquatic Fitness
Type:General
Course:SC Yards
Duration:120 + Minutes
Distance:17500
Authoradam
Submitted By:phil
Email: mcwhich2@aol.com
Club:boontoon swim club
Club/Author Info:YEAH

Set Category Set Description Set Intervals
Warm-up 1 1500 mixer 20 minutes
Warm-up 500 free
400 kick
300 reverse IM
200 choice
100 build
NONE
Pre-Set 15 100's 1-5 115
6-10 110
11-15 105
Main Set 20 200's
1-5 Descend
6-10 Descend
11-15 All out
16-20 Negative Split
1-5 230
6-10 220
5-15 215
16-20 210

Main Set 30 50's
1-15 choice
16-30 Free
1-15 45
16-30 35
Kick Set 10 200's with fins 3 minutes
Pull Set 2 1000's paddles 14 minutes
Drill Set 60 50's, drill choice 1 minute
Warm-Down 1 500 75 swim 25 double arm back None

Total = 17500 SC Yards
10000000731

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