--- Find A Workout ---

Ability Level:USS Sr./Jr. National Level
Type:Middle Distance Free
Course:SC Meters
Duration:120 Minutes
Submitted By:Luca
Email: capatti@libero.it
Club/Author Info: all. zl

Set Category Set Description Set Intervals
Warm-up 1000 m MX //
Pre-Set 5 * 100 df/sl start at 1'35
Main Set 2000 m with paddle and pull-buoy
first 500 in 6'30/2 in 6'20
Kick Set 10 * 200 with paddle and pull-buoy start at 2'50
Pull Set 16 * 50 slow/strong start at 50
Drill Set 8 * 200 medium start at 2'50
Warm-Down 500m slow/in progress/slow
Other 1000 m slow
Total = 8000 SC Meters

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