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WorkoutCONDITIONING
Ability Level:Lap Swimmer
Type:General
Course:SC Yards
Duration:90 Minutes
Distance:4950
AuthorRob Laux
Submitted By:Christine Steinbach
Club:Kirkwood Webster YMCA (KWBY)
Club/Author Info:Iam 12 years old and I practice five times week at Webster University.

Set Category Set Description Set Intervals
Warm-up 300 FREE
200 BACK

CONTINOUS
(It takes about 10 mins.)
Pre-Set 3X100 MAJOR STROKE
250 EASY CHOICE
2 TIMES THROUGH

100'S ON 2 MINS.
250 0N 4 MINS.
LEAVE 1 MIN. AFTER WARM-UP
Main Set 100 I.M.
200I.M.
300I.M.
400I.M.
200I.M.
100I.M.

100I.M.
200I.M.
300I.M.
200I.M.
100I.M.

100I.M.
200I.M.
100I.M.

100I.M. 		ALL 100'S-1:30
ALL 200'S-3:00
ALL 300'S-3:50
400- 6:00
LEAVE 1 MIN. PRE SET
Drill Set 300 I.M. DRILL WHEN EVER YOU WANT

2 MINS. AFTER MAIN SET

Warm-Down 2 easy 325 choice

20 sec. after the first one

Other play waterpolo for the rest of the time.

none


















Total = 4950 SC Yards


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