50 on 1:30 100 on 1:40 150 on 1:50 200 on 2:00 250 on 2:20 300 on 2:35 300 on 3:00 250 on 2:30 200 on 2:00 150 on 1:30 100 on 1:00 50 on :30
Kick Set
50x50 with fins
40 seconds
Main Set
10x100 on 1:00 10x75 on 50 10x50 on 40 10x25 on 30 10x25 on 25 10x50 on 35 10x75 on 45 10x100 on 55
Pull Set
5x1500 pull on 25:00
Warm-Down
1000 warmdown
Total = 19100 SC Yards
10000001067
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.
