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Workoutthis is hard
Ability Level:Aquatic Fitness
Type:Sprint Freestyle
Course:SC Yards
Duration:90 Minutes
Submitted By:Todd
Email: Swimmer3@hotmail.com
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 400 freestyle.
200 kick on back.
5*50 easy, medium,hard,easyhardeasy, hardeasyhard.
Main Set 5*100 freestyle holding within 5% of your best time. 4:00
Main Set 5*100 Stroke holding 6% of you best time. 4:00
Drill Set 4*75 freestyle swimming and when you get to the flags kick in and do a flipturn. 2:15

Warm-Down 200 Perfect stroke swimming freestyle none

Total = 2650 SC Yards

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