--- Find A Workout ---

WorkoutPAIN DONT HURT!!!!!!!
Ability Level:Aquatic Fitness
Type:Sprint Freestyle
Course:SC Yards
Duration:120 Minutes
AuthorDanny Asencio
Submitted By:Danny Asencio
Email: miamiback@aol.com
Club:Jersey Gators
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 800 (Swim, Kick, Drill, Swim) X 200 approximately 20 to 22 minutes
Kick Set 10 X 100's Descend every 2 by :5 seconds. Keep on descending until max effort. then finish remainder at that interval. start at 2:00 and go
Main Set 20 X 150's
1 X 50 make interval and work on breathing every 5 or more.
4 X 25 all out sprints 1 or less breathes

50 on :40
25 on :30
Other 10 X 75 IM (NO FREE)

Warm-Down 4 X 50 choice 1:00

Total = 5750 SC Yards

Swimming World is first and foremost concerned with the health and safety of its readers. If you have not been involved in an ongoing exercise regimen for at least six months, prior to attempting any of the workouts/exercises, check with your physician.