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WorkoutAerobic Workout
Ability Level:Aquatic Fitness
Course:SC Yards
Duration:90 Minutes
AuthorCoach Sam Waterston
Submitted By:Lisa Tyler
Email: softballj22@yahoo.com
Club:Dayton Dolphins
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 300 swim
300 kick
300 pull
Pre-Set 10X100 reverse IM 1:40
Pre-Set 8X50 fly, odds fast, evens easy 1:00
Main Set 6X100 free descending: easy, 70%, 75%, 80%, 90%, 100% 1:40
Main Set 20X25, 1-12 cycle: 1-free, 2-prim, 3-IM; 13-20 free, no breath 0:30
Main Set 4X25 all-out free sprint 0:30
Kick Set 4X50 choice kick fast 1:00
Warm-Down 300 swim easy

Total = 4000 SC Yards

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