--- Find A Workout ---

WorkoutStroke/Freestyle
Ability Level:Aquatic Fitness
Type:General
Course:SC Yards
Duration:120 + Minutes
Distance:8,200
AuthorSean Hutchinson
Submitted By:Keli Sproat
Email: ***
Club:Tualitan Hills Swim Club
Club/Author Info:



Set Category Set Description Set Intervals
Warm-up 800-Change strokes every 50

4x50-Stroke, descend to 90%


50's @1:00
Pre-Set 1x1000-For time/Get your time at the end
Drill Set 5x400-Stroke drill @20 seconds rest
Other 1x200IM- Easy


Main Set 1x3000-Freestyle, for time/get your time at the end

1x50- easy
Other 1x100 IM-Sprint
1x300 Free-Sprint
1x100 Fly-Sprint
1x100 Back-Sprint
1x100 Breast-Sprint
1x100 Free-Sprint
@2:00 minutes rest
Warm-Down 200-easy

Total = 8,200 SC Yards
10000000871

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