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Workouthard shit
Ability Level:Aquatic Fitness
Type:Distance Free
Course:LC Meters
Duration:120 + Minutes
Distance:11400
AuthorDick Jochums
Submitted By:Brian Williams
Email: theultimatebakir@yahoo.com
Club:santa clara swim club
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up easy 800 10 minutes
Kick Set easy 500, 20 50's 500 on 10 minutes, 20 50's on 55 seconds
Warm-Down easy 200 4 minutes
Main Set 2 100's, 2 200's, 2 400's, 2 800's, 1 1500, 2 800's, 2 400's, 2 200's, 2 100's second one faster than the first and the first one being fast. 1:20 base for hundreds
Pull Set 5 200's pull 2:45
Other 400 every other length IM order when you're done, you're done

Total = 11400 LC Meters
10000001098

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