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WorkoutOur coach let us make up our own workout
Ability Level:USS ABC Level
Course:SC Yards
Duration:90 Minutes
AuthorTiffany Williams
Submitted By:Tiffany Williams
Email: EatSleepSwim02@aol.com
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
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

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.