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Workoutmondy
Ability Level:Lap Swimmer
Type:General
Course:LC Meters
Duration:120 Minutes
Distance:4750
AuthorJohn
Submitted By:Erin
Club:OCY
Club/Author Info:
Set Category Set Description Set Intervals
Warm-up 200 swim
200 kick
200 pull
200 drill 		no times
Other 6*100 Free 50 build 50 swim 1:50-2:05
Pre-Set 12*50 1-6 free 7-5 stroke free .50-1:00
stroke .55-1:05
Main Set 5*100 free
1*50 stroke
4*100 free
2*50 stroke
3*100 free
3*50 stroke
2*100 free
4*50 stroke
1*100 free
5*50 stroke
100 on 1:35-1:45
50 on 1:05
Kick Set 10*50 kick
odds free
evens choice 		50 .50
Pull Set 5*100 pull
folled by 2*50 st
100 on 2:00
50 on 1:00
Other 300 breathe every 3 down 5 back no time
Warm-Down 200 swim

Total = 4750 LC Meters


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