Set Category
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Set Description
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Set Intervals
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Warm-up
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3 x 400 Free Hypoxic 3 300 Non-Free Drill 8 x 25 Fly Round #1 w/Shoes Round #2 Swim Fast @ :30 Round #3 Swim Fast w/Zoomers @ :20
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@ 5:20 @ 4:40 @ :40
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Kick Set
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4 x 4 x 50 IMO Drill 3 x 100 Kick No Board
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@ :50 @ 1:40/1:35/1:30/1:25
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Main Set
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15 x 100 IM Descend By 3s 6 x 50 Free Smooth 5 x 300 Back Descend 1-5 6 x 50 Free Smooth 3 x 500 Free Descend 1-3 6 x 50 Free Easy
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@ 1:30/1:25/1:20/1:15/1:10 By 3s @ :40 @ 4:10/4:00/3:50/3:40/3:30 @ :45 @ 5:15/5:00/Max @ :50
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Total = 10100 SC Yards
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