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WorkoutHardest Practice for us
Ability Level:USS ABC Level
Type:General
Course:SC Yards
Duration:120 Minutes
Distance:1000+
AuthorCoach
Submitted By:Swmmer
Email: None
Club:AQUA
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 8x100 Free with shoes
Take shoes off
4x100 Breast Kick
2x100 Free
2:00

1:50
1:30
Pre-Set 1)2x100 Free w/ fins
2)2x100 Back w/ fins
3)4x50 drill
1)1:05
2)1:10
3) 10 sec. rest
Main Set 1)1x200 Free
2)2x100 Free
3)2x200 Free
4)2x100 Free
5)3x200 Free
6)4x100 Free
7)3x100 Back
1) 2:15
2)1:25
3)2:15
4)1:25
5)2:15
6)1:15
7)1:20





Warm-Down 300 EZ


Total = 1000+ SC Yards
10000001225

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