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Workouthard mid distance set
Ability Level:Aquatic Fitness
Type:Middle Distance Free
Course:SC Yards
Duration:120 + Minutes
Distance:10500
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Set Category Set Description Set Intervals
Warm-up 3 X 400s
swim, kick, pull
30 sec rest in between
Pre-Set 8 50s descend 1-4, 5-8 45
Main Set 12 75
1 25
11 75
1 50
10 75
1 75
9 75
1 100
8 75
1 125
7 75
1 150
6 75
1 175
5 75
1 200
4 75
1 225
3 75
1 250
2 75
1 275
1 75
1 300
all 75s are on :50
all other swims are on 3:00, yes even the 25 in the beginning
Kick Set 8 100s IM 1:40

Warm-Down 300 easy none

Total = 10500 SC Yards
10000001275

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