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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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Warm-out (cross between warm-up and workout)
8 x 100 free/back
6 x 200 free/back
4 x 300 free/back
2 x 400 free/back
Easy 100
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on 1:20
on 2:25
on 3:30
on 4:35
—2 minutes
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Main Set
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3 x 300 free descend 1-3
3 x 200 back on 2:30, descend 1-3
3 x 100 free on 1:20, descend 1-3
12 x 50 back—1 fast, 1 easy
Easy 100
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on 3:30
(Neil usually goes 2:42)
on 2:30
(Neil usually goes under 1:50)
on 1:20
(Neil usually goes under :50)
—2 minutes
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Kick Set
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5 x 100 kick
10 x 50 kick drills
Easy 100
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on 1:35
on :50
—2 minutes
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Pre-Set
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8 x 18 yards(98% all-out; no breathing); swim easy to the wall
Easy 500
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on :30
—8 minutes
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Total = 8400 SC Yards
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