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WorkoutQuality Practice
Ability Level:Aquatic Fitness
Type:Middle Distance Free
Course:SC Yards
Duration:90 Minutes
Distance:5790
AuthorCetin Oguz
Submitted By:David Young
Email: N.A.
Club:Delta State University
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 300 Free
300 I.M.(kick,drill,swim X 25)
3x100 Free
3x100 Free (build each 50)
15 seconds rest
15 seconds rest
1:20
1:20
Pull Set 6x200 2:30
Kick Set 8x100 (EZ,fast x 25) 1:50
Pre-Set 6x200 descend 1-3 4-6, 3,6 ALL OUT!
2:40
Main Set 20x50 1-5
6-10 all out
11-15
16-20 all out
45
35
45
35
Other 6x15 yard dives (work on breakout)
Warm-Down 200 easy

Total = 5790 SC Yards
10000000906

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