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Set Category
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Set Description
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Set Intervals
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Warm-up
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500 swim
400 kick
300 swim
200 kick
100 swim
Usually freestyle or choice
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Swim is usually on no interval, just take about ten to fifteen seconds rest.
Kick is usually on no interval, just take about ten to fifteen seconds rest.
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Pre-Set
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15*125 yards freestyle
or
12*200 yards freestlye
Easy, usually just make the intervals
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125's on 1:40 or 1:45
200'S on 2:30 or 2:40
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Main Set
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The main set is usually long distance
5*300 freestlye
10*150 IM
10*100's your best stroke
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300's are usually on 3:50 or 4:00
150's are usually on 2:10 or 2:15
100's are usually on 1:35 or 1:40
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Kick Set
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10*150's
usually choice or freestlye
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range from 2:20 to 2:30
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Warm-Down
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anywhere from 500 to 1000 yards
usually freestly or choice
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no interval, go at your own pace
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Total = 6,500 SC Yards
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