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Workoutfor 2-3 people of a bout the same speed
Ability Level:Aquatic Fitness
Type:General
Course:SC Yards
Duration:120 + Minutes
Distance:10350
Authorscott stotan workout
Submitted By:scott
Email: sjt182@aol.com
Club:lasers swimming
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 600 easy
alternating 100's
odds are free; evens are choice
none
Warm-up 4 x 100's kick choice 2:10
Pre-Set 12 x 50's free
decending by 4
45 sec.
Main Set 10 x 200
all freestyle
2:40
Main Set 30 x 25's
all freestyle sprinting
10 push ups at each end
no rest
Main Set 40 x 100's
freestyle fast
1:20
Main Set 40 x 25's
butterfly
25 sec.
Main Set 2 x 500's
all out racing a person of around the same speed as you
2:00 rest
Warm-Down 4 x 100's 2:30

Total = 10350 SC Yards
10000000760

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