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WorkoutGood Luck
Ability Level:Aquatic Fitness
Course:SC Yards
Duration:90 Minutes
Submitted By:Sebastian
Email: seoby@cs.com
Club:Mount Dora Swim Team
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 4 X 300 (free,kick,IM,pull) 4:00, Kick 4:30
Pre-Set 12 X 100 free/fly (50 drill;50 swim) 1:40
Main Set 12 X 200 even free; odd fly

2:25 free; 2:35 fly
Drill Set 12 X 50 free/fly drill choice
Warm-Down 500

Total = 5900 SC Yards

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