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Workout*extremly hard*
Ability Level:USS Sr./Jr. National Level
Type:Individual Medley
Course:LC Meters
Duration:120 Minutes
Submitted By:Lynsey
Email: iswim4gold@cox.net
Club:Rio Salado
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 800
200 free 200 breast 200 back 200 fly
Kick Set 400 kick (choice)
12 25s kick under water w/fins
25s on 45 sec.
Main Set 50 fly
100 fly
200 fly
50 bk
50 breast
100 breast
200 breast
50 free
100 free
200 free
All of them all out
take 30 - 45 sec. in between each swim
make your best time between 3-5 sec.
in between each stroke take 2:00 rest.
Warm-Down 200 or more warm down

Total = 3010 LC Meters

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