--- Find A Workout ---

WorkoutThis is HARD
Ability Level:Aquatic Fitness
Type:General
Course:SC Yards
Duration:120 + Minutes
Distance:13150
AuthorPeter Karl
Submitted By:EB
Email: mbfrmnm@hotmail.com
Club:SDS
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 3 x 300 (alt. 100 free, 50 stroke)
3 x 300 (alt. 75 kick, 75 pull)
400 IM ez
@4:20
@4:45
EZ
Kick Set 4 x 100 Kick Free w/ a board
4 x 100 Kick Free no Board
@1:50 (hold under 1:30)
@1:50 (hold under 1:20)
Drill Set 8 x 50 (25 Surf Kick, 25 2 kick, 1 pull breast)
16 x 25 Drill Choice (work streamlines!!)
@1;00
@:35
Other EZ 200 Choice EZ

Main Set 3 x (4 x 200 IM, 2 x 400 Free, 8 x 100 Stroke, 3 x 50 EZ)
1st time---stroke = back
2nd time---stroke = breast
3rd time---stroke = fly (NO drill)
200 IM @ 2:45
400 free @ 5:30
100 Stroke (back @ 1:20, breast @ 1:30,
fly @ 1:25)
50 EZ @ 1:00
Warm-Down 10 x 100 EZ Choice Cool Down
500 EZ Choice Cool Down--go home
@ 1:35
EZ

Total = 13150 SC Yards
10000001255

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