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 8 x 75 kick Descend 1-4, 5-8 5 min Stretch 4 x 100
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@10:00 @1:30 @1:25
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Main Set
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2 x 200 breaststroke 4 x 100 breaststroke 4 X 50 breaststroke 8 x 25 drill breast repeat cycle 2 times
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@3:10 @1:35 @1:00 fast 200 pace @ 30
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Kick Set
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16 X 50 4 @ 1:00 8 @ 55 4 @ 50
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Pull Set
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4 x 200 pull/paddles neg. split (free)
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@2:50
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Other
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20 x 25 odd Steamline kick breast kick even ez free
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@30
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Warm-Down
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8 x 50 1&2 Opposite breathe 3&4 breathe every stroke 5&6 cathup finger tip 7&8 regular free
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@1:00
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Total = 6400 SC Meters
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