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WorkoutOur New Year's Day Workout 01/01/00
Ability Level:Aquatic Fitness
Type:Distance Free
Course:SC Yards
Duration:120 + Minutes
Submitted By:Bula
Email: n/a
Club:Taverstown Torpedos
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 2000 yd straight swim as follows:
200free, 200back, 200breast, 200fly, 200im, 200im, 200fly, 200breast, 200back, 200free
Pre-Set 2x 1000
45 sec. rest between each
Kick Set 20x 25
5 fly kick on back
5 breast kick
5 flutter kick on stomach
5 flutter kick on back
25 sec
Main Set 20x 200 free
1st 5 on 2:20
2nd 5 on 2:15
3rd 5 on 2:10
4th 5 on 2:05

Pull Set all free with bouy and pattles:
5x 100
4x 200
3x 300
2x 400
1x 500
each set gets faster as you work harder:
100's--5 sec rest
200's--10sec rest
300's--15 sec rest
400's--20 sec rest
500 must be faster than 5:15
Warm-Down 2000 swim as follows
200 fly, 400 breast, 600 back, 800 free

Total = 14000 SC Yards

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