--- Find A Workout ---

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

Set Category Set Description Set Intervals
Warm-up 400 free/300 IM/200 free/100 IM no interval
Pre-Set 20x50 1-5 on 1:00
6-10 on :50
11-15 on :40
16-20 on 1:00
Main Set 8x500 broken 200 (1 min. rest)
2x100 (30 sec. rest)
50 (15 sec. rest)
2x25 (10 sec. rest)
45 seconds rest and repeat
Pull Set 5x300 pull
breathe 3-5-7 by 50
on 4:30

Main Set 10x50 all out on :40
Warm-Down 200 easy

Total = 8200 SC Yards

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