8 by 100 Free odd-drill/sprint/kick/sprint even-breath every 7/drill/breath every 9/drill
1'40
Pre-Set
10 by 100 Free
1'30
Main Set
6 by 400 Free
4'50
Pull Set
5 by 200 Free with paddles
2'40
Kick Set
4 by 400 Kick free odd with kick board even with out kick board
6'45
Drill Set
4 by 100 Free 25 one-arm/25 lifeguard free/25 one-arm/25 breath every 9 strokes
1'45
Warm-Down
800 choice
20'00
Total = 9000 SC Yards
10000001007
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.
