1-5 on 1:00 6-10 on :50 11-15 on :40 16-20 on 1:00
Main Set
8x500 broken
200 (1 min. rest) 2x100 (30 sec. rest) 50 (15 sec. rest) 2x25 (10 sec. rest) 45 seconds rest and repeat
Pull Set
5x300 pull breathe 3-5-7 by 50
on 4:30
Main Set
10x50 all out
on :40
Warm-Down
200 easy
Total = 8200 SC Yards
10000000867
Swimming World is first and foremost concerned with the health and safety of its readers.
If you have not been involved in an ongoing exercise regimen
for at least six months, prior to attempting any of the workouts/exercises, check with your physician.
