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Workoutvery very hard practice
Ability Level:Aquatic Fitness
Type:Distance Free
Course:SC Yards
Duration:120 + Minutes
Distance:17400
AuthorAndrew
Submitted By:??????
Email: ??????@??.com
Club:????
Club/Author Info: This is the morning workout, from 6:45-11:00

Set Category Set Description Set Intervals
Warm-up 1200 reverse IM, 100 drill, 100 kick, 100 swim, easy

7:05
20:00
Pre-Set 21x100's IM cycle, ((100 fly, 50 fly/50 back, 100 back, 50 back/50 breast, 100 breast, 50 breast, 50 free, 100 free)x3), first time through easy/mod, then mod/hard, and then hard

7:39



first 7: 1:40
next 7 : 1:35
last 7 : 1:30
Pull Set 8x400's, first 100, 200, 300, and 400 hard, and then last 100, 200, 300, and 400 hard, with paddles and pull buoy

8:22
5:20
Kick Set 1x1000 kick for time

8:37





15:00
Main Set 7x100's free
6x100's back
5x100's breast
4x100's fly

7x100's back
6x100's breast
5x100's fly
4x100's free

7x100's breast
6x100's fly
5x100's free
4x100's back

7x100's fly
6x100's free
5x100's back
4x100's breast

10:34
1:00
1:20
1:30
1:20

1:10
1:30
1:20
1:10

1:20
1:20
1:10
1:20

1:10
1:10
1:20
1:30



Kick Set 28x25's, odds, underwater, evens swim easy

10:54
0:40
Warm-Down 400 easy


11:00
6:00

Total = 17400 SC Yards
10000001299

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