--- Find A Workout ---

Workoutbreaststroke and backstroke
Ability Level:USS Pre-Senior Level
Type:Open Water
Course:SC Yards
Duration:60 Minutes
Distance:3000
AuthorMichaela Nilsson
Submitted By:Michaela Nilsson
Email: No1swimgurl@aol.com
Club:TCS
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 100 bk
50 br
do that 5 times

100br
50 bk
do that 5 times
none
Pre-Set 10 * 25 bk stroke on 35
10 * 25 br stroke on 40
35 and 40
Main Set 5 * 100 bk on 1:35
5 * 100 br on 1:45
1:35 and 1:45
Kick Set 5 minutes of bk kick on back
5 minutes breast kick w/board

none
Pull Set 400 bk pull
200 br pull
at least 12 minutes
Warm-Down 200 choice

Total = 3000 SC Yards
10000001257

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