--- Find A Workout ---

Ability Level:Aquatic Fitness
Type:Sprint Freestyle
Course:SC Yards
Duration:90 Minutes
Distance:a bit
Submitted By:Pai
Email: Cpai@hotchkiss-school.org
Club:Marist Swim Club
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 600-200 pull, 200 kick, 200 swim
2x400- one stroke swim, one crawl swim
2x200-swim kick swim x 50's
8x100-4 stroke, 4 crawl
10x50-5 stroke, 5 crawl
12x25-stroke crawl
600 on 9:00
400's on 6:00
300's on 6:00
200's on 3:30
100's on 1:20
50's on 40
25's on 30
Warm-Down 100 easy 2:00
Main Set 5x100 IM
5X75 stroke
5x50 crawl
5x25 stroke crawl
100's on 1:25
75's on 1:00
50's on: 35
25's on :25

Warm-Down 4x75 stroke
4x50 stroke drill (right arm, left arm)
100 easy
confortable pace

Total = a bit SC Yards

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