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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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LONG EASY STROKES USING FULL STRETCH
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200 FREE/200 BREAST/200 BACK/200 IM
4 X 50 FREE WITH PADDLES FAST @ 60
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Pull Set
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80% EFFORT WITH 20 SECS REST BETWEEN EACH 200 - MAINTAIN TIMES
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10 X 200 FREE PADDLES & PULL
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Main Set
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MAINTAIN PACE AND INCREASE EFFORT TO 85% WITH 20 SECS REST BETWEEN EACH 200
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6 X 200 FREESTYLE
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Drill Set
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KEEP LONG STROKE AND INCREASE EFFORT TO 90% WITH 20 SECS REST BETWEEN EACH 200
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4 X 200 FREE USING FINS
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Kick Set
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FAST DEEP KICK - NO FINS!
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10 X 50 KICK FREE
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Warm-Down
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LONG STRETCH USING ALL STROKES
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500M ANY WHICH WAY!
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Total = 6000M LC Meters
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