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WorkoutHard
Ability Level:Lap Swimmer
Type:General
Course:SC Meters
Duration:90 Minutes
Distance:4400
AuthorCarl Wood
Submitted By:Carl Wood
Club:W.E.S.T.
Club/Author Info:North Somerset Swimming Development
Set Category Set Description Set Intervals
Warm-up 3 x 400 Fc
Vary Breathing 2-5 5-2 (50s)
15s Rest
Main Set 4 x (200 IM Hard )
(100 Fc Steady)
(200 IM Hard )
10s Rest after IM + Fc

30s Rest every 500m
Pull Set 2 x (50-100-200-100-50) Fc
Distance per Stroke
Vary Breathing
15s Rest Through-out
Warm-Down 200 Sculling or Easy Bc Continuous

Total = 4400 SC Meters


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