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Workout4....3.....2.....1...... Go!
Ability Level:USS Pre-Senior Level
Type:Individual Medley
Course:LC Meters
Duration:90 Minutes
Distance:?????
AuthorEmmanuel Lanzó
Submitted By:Emmanuel Lanzó
Email: emoyz@hotmail.com
Club:Roberto Clemente Sport City
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 400 freestyle
300 breastroke
200 back
100 Im
rest 10 after each distance
40-60% M.H.R.
Pull Set 400 freestyle breath bilateral 5-7-9
300 breastroke pullout every 5 strokes
200 backstroke good technique
100 fly breath every 3 strokes
rest 20 after each
60-70% M.H.R.
Pre-Set 4 x 25 fly
4 x 25 breast
4 x 25 free
4 x 25 back
odd very fast
80-90% M.H.R.
Kick Set 400 free
300 fly
200 back
100 breast
no rest
Warm-Down 1000 swim down

Total = ????? LC Meters
10000001147

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