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Workouthow they train Erick Figueroa
Ability Level:Aquatic Fitness
Type:Distance Free
Course:LC Meters
Duration:120 + Minutes
AuthorErick Figueroa
Submitted By:Erick Figueroa
Email: erick1500@hotmail.com
Club:San Borja swimming club
Club/Author Info:Hueco

Set Category Set Description Set Intervals
Warm-up 4x200
1 CI
1 back-free
1 breast-free
1 free
10 secs between each
Drill Set 2 heats of
4x100 kick drill
4x100 drill swim
fly,back,breast and free, one on each stroke
10 secs between each
Main Set 3x800 (RII Or superaerobic)
all in free.
rest 45 secs between each.
average between 9:35 and 9:40.
Pre-Set 6x400
1 paddles and pull buoy
1 kick with fins
1 free
20 secs between each
Warm-Down 400 free, with slowly stroke to recover

Total = 8000 LC Meters

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