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WorkoutTwinkie, Ladder
Ability Level:Aquatic Fitness
Type:General
Course:SC Yards
Duration:90 Minutes
Distance:5500
AuthorCoach
Submitted By:Molly
Email: mollyhanlon25@hotmail.com
Club:High School
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up Easy 500 swim alternate every fouth lap kick and other stroke -
Pre-Set Twinkies and Zingers, 10x100 even breathing 4,3,2,1(Twinkie), odd 1,2,3,4(Zinger) 1:40
Main Set 1x500 7:00
2x400 5:30
3x300 4:45
4x200 3:30
5x100 1:45
7:00
5:30
4:45
3:30
1:45
with 1 min between sets
Warm-Down 500 easy

Total = 5500 SC Yards
10000001188

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