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WorkoutHi Do you know how to swim
Ability Level:USS Sr./Jr. National Level
Course:SC Yards
Duration:120 Minutes
Submitted By:Mallory
Email: jhikhk@hklh.com
Club:Learn To Swim Club
Club/Author Info: If you think those other workouts are hard then this will be a real challenge........

Set Category Set Description Set Intervals
Warm-up Stand on the stove While you are standing swing your arms up and down like you want to fly. do this every 60 sec until you fall off the stove, then move on.
Main Set wORK on dives

(My fave is the one where you jump and land on your belly
Kick Set Kick your friends
Drill Set Drill a hole in the pool!

Warm-Down Stand in the fridge.

Total = 4500 SC Yards

Swimming World is first and foremost concerned with the health and safety of its readers. If you have not been involved in an ongoing exercise regimen for at least six months, prior to attempting any of the workouts/exercises, check with your physician.