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WorkoutOur coach let us make up our own workout
Ability Level:USS ABC Level
Type:General
Course:SC Yards
Duration:90 Minutes
Distance:4700
AuthorTiffany Williams
Submitted By:Tiffany Williams
Email: EatSleepSwim02@aol.com
Club:BASA
Club/Author Info:
My BASA friends are awesome, I love you all, even fred, bob, jim bo, todd, yaw are the best and joe...get well soon!

Set Category Set Description Set Intervals
Warm-up SKIPS by the 200
(200 Swim, 200 Kick, 200 IM, 200 Pull, 200 Stroke)
Slow and easy, stretch out your strokes
Pre-Set 2x250 Freestyle 3:40
Main Set *Pyramid* 25.50,75,100,75,50,25 :25 per 25
Main Set 10x50 Alternate Freestyle and stroke
:55
Main Set 5x100 Backstroke 1:40
Main Set 10x50 1 Breast, 2 Fly, 3 Back, 4 Free 1:05, 1:00, 1:00, :50
Warm-Down 5x100 Alternate Free and Back 1:25 for Free, 1:40 for Back
Warm-Down Easy 200 Cool Down Long, Stretch our your strokes

Total = 4700 SC Yards
10000001079

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