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Workouthow tough are you?
Ability Level:Aquatic Fitness
Type:Distance Free
Course:LC Meters
Duration:120 + Minutes
Submitted By:andrew
Email: navigar@maine.rr.com
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 200m swim
200m pull
200m kick
400m IM drill
no intervals for these
Pre-Set 30x50: choice of stroke 1:00 for free/back/fly
1:10 for breast
Main Set 800m swim free
2x400m IM all out
600m swim fly/free, by 100
2x400m IM all out
400m swim free/back by 50
2x400m IM all out
200m swim breast
2x400m IM all out
800 on 10:40
400m IM's on 6:10
600 on 8:00
400m IM's on 6:00
400 on 5:30
400m IM's on 5:50
200 on 2:20
400m IM's on 5:40
Other 10x100 100's on 1:30

Kick Set 8x50 underwater dolphin kick, then at surface do flutter kick 50's on 1:15
Drill Set 8x50 drill your choice 50's on 1:45
Warm-Down 500 warmdown no interval

Total = 8700 LC Meters

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