--- Find A Workout ---

Workouthard shit
Ability Level:Aquatic Fitness
Type:Distance Free
Course:LC Meters
Duration:120 + Minutes
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

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.