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Workouthard hard hard
Ability Level:Aquatic Fitness
Course:SC Yards
Duration:120 + Minutes
Submitted By:scott
Email: sjt182@aol.com
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 800 easy choice none
Kick Set 400 butterfly kick w/fins none
Pre-Set 12 x 50s freestyle 35 seconds
Main Set 20 x 100s freestyle w/fins 1:05

Main Set 80 x 25s
alternating free and stroke
20 seconds
Main Set 40 x 50s free 45 seconds
Main Set 10 x 200s choice 2:30
Warm-Down 200 easy none

Total = 10000 SC Yards

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