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WorkoutHard Workout
Ability Level:Aquatic Fitness
Type:Distance Free
Course:SC Yards
Duration:120 + Minutes
Submitted By:John
Email: swimmer1043@aol.com
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 500 free
400 back
300 breast
4x50 fly
10 sec. rest between each swim
Main Set 5x500 free on 7:00
1 min. rest
15x100 alt. IM/free (IM on 1:40, free on 1:25)
1 min. rest
30x50 free on :40
Kick Set 12x100 kick with fins on 1:25
Other 4x25 sprint from blocks
Warm-Down 300 easy

Total = 8500 SC Yards

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