Set Category
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Set Description
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Set Intervals
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Warm-up
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800 Free Swim Every 4th 50 Non-Free 3 x 200 IM Drill
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@ 3:15
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Drill Set
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36 x 25 Fly Fast 1-12 W/Shoes :30 Rest 13-24 Odd Uwater Even Swim :30 Rest 25-36 W/Zoomers
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@ :45
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Main Set
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6 x 50 Fly Drill (4 Kicks/1 Pull) 4 x 200 Fly 3 Moderate/1 Fast 6 x 50 Back Drill (6 + 3) 4 x 200 Fly 2 Moderate/2 Fast 6 x 50 Breast Drill (Pull W/Dolphin Kick) 4 x 200 Fly 1 Moderate/3 Fast 6 x 50 Free Drill (3 Right/3 Left) 4 x 200 Fly Max Effort
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@ 1:00 @ 3:00 @ 1:00 @ 2:50 @ 1:00 @ 2:40 @ 1:00 @ 2:30
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Warm-Down
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100 Easy
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Kick Set
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18 x 50 Kick Choice
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3 x (1 @ 1:00/2 @ :55/3 @ :50)
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Warm-Down
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300 Easy
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Total = 8000 LC Meters
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