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 FR/200 Kick(no fins)
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No set time Work on tech. for warm up Get stretched out!!
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Pre-Set
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10 x 25 FR 5 x 50 non-free 2 x 100 FR 1 x 200 Kick
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on :30s on :1.10 on :1.35 on :4:00 Take 2.00 stretch break before main
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Main Set
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300 nonFR 200 FR GO BACK DOWN! 2 x 100 FR (after 300/ 4 x 50 nonFR 200/100's/etc.) 8 x 25 FR
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*see below 40s rest in between 300 + 200 1.35 55s 30s Take 2.00 stretch break before Kick
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Kick Set
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3 x 400 kick -200 FR -200 nonFR 400 IM Kick on back
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25s rest in between 200's 10s rest until start next set
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Warm-Down
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5 x 50 Alternate nonFR and FR `
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1.00
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Total = 4,150 SC Meters
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