--- Find A Workout ---

WorkoutNormal Workout
Ability Level:USS ABC Level
Type:General
Course:SC Yards
Duration:60 Minutes
Distance:3150
AuthorCoach Kay
Submitted By:A swimmer :)
Email: yuji13@aol.com
Club:Iolani SC
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 250 choice Own pace
Kick Set 400 kick

alt. by 25's choice/flutter
Drill Set 200 x 2 im drills

fly: thumb drag
back: overlap
breast: 1-2
free: elbows high, fingertip drag
no intervals for drills, should always do drills slowly so you can get the feel for the stroke
Main Set 100 x 5

1st, 3rd, and 5th are free
2nd and 4th are no. 2 stroke
free: 1:50
no. 2 stroke: 1:55
Main Set 100 x 5

1st, 3rd, and 5th are free
2nd and 4th are no. 3 stroke
free: 1:40
no. 3 stroke: 2:00
Main Set 100 x 5

1st, 3rd, and 5th are free
2nd and 4th are choice stroke
free: 1:30
choice stroke: 1:50
Main Set 100 x 5

1st, 3rd, and 5th are free
2nd and 4th im
free: 1:25
im: 1:40
Warm-Down 100 easy warm down none

Total = 3150 SC Yards
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