Set Category
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Set Description
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Set Intervals
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Warm-up
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400 as: 100 FC single-arm drill 100 I.M kick 100 FC c/up 100 Reverse I.M
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Pull Set
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3 x 200 FC Progressive 1-3 with No.3 being swum at 85% effort
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w15
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Main Set
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8 x 15 Short bursts @ 100% effort Alt: Underwater fly kick on back/Breastroke
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2.00 With 35m active recovery.
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Main Set
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8 x 125 Alt: 50 fly/bk 75 FC 50 bk/Brst 75 FC
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2.45
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Warm-Down
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100 Bk as: 25 lane line pull/25 fullstroke
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Total = 2500 SC Meters
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