|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
1 X 200 REV. ORDER I.M.
SWIM--KICK --PULL--SERIES
100 YDS. EACH ON FR. BACK
100 YDS. BR. KICK ON BACK
W/TOUCH HEELSRECOVERY
100 YDS. BR. KICK ON STOMACH W/ 5 QUICK KICKS
AT END OF EACH LENGTH
1 X 2O0 DOLPHIN KICKS--
CORKSCREW STYLE.
|
|
|
Drill Set
|
BREASTROKE DRILLS
1 X 100 EACH
3 KICKS --1 PULL-----
3UNDER WATER 3 ON TOP---
1/2 PULL----
3 RT. 3 LEFT 3 FULL
1 MINUTE OVER LANE LINE PULL
|
|
|
Main Set
|
4 X (100 BR.+50 FR.AR. + 100 BREAST) 80% W/ 1 MIN. REST BETWEEN SETS
|
|
|
Drill Set
|
SPEED TURN PRACTICE
10 BR. TURNS W/ PULL-DOWNS
SPEED FINISH PRACTICE
10 BR. SPEED FINISHES
BREAST START & PULL DOWN PRACTICE
|
|
|
Warm-Down
|
SWIM 1 X 500 RELAXED W/ EMPHASIS ON TECHNJIQUE
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Total = 2300 SC Yards
|