4x200 on 3.30 IM order 50 Pull 50 Kick 50 Drill 50 Swim
Total 800m
P/S
Main Set
All F/C 5x400 on 5.10 10x200 on 2.40 20x100 on 1.25 40x50 on 45
Total 8000
M/S
Warm-Down
4x100 O/C R. 20 Pulse 120
Total 400
S/D
Total = 10100 SC Meters
10000001090
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.
