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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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400 reverse IM
200 Im kick
200 choice
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Rest 10 seconds inbetween each
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Pre-Set
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20x50 free or fly
1st 50 breathe every 2 strokes
2nd 50 breathe every 3 and so on
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@ :50
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Main Set
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3(4x100)
25 fly- 75 choice
25 choice- 25 back
50 choice- 25 breast- 25 choice
75 choice- 25 free
Repeat 3 times
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One minute and fifteen seconds
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Kick Set
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6x100 alternate IM and free
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on the one minute and thirty five second interval
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Pull Set
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6x100 choice/IM
6x 100 alternate choice and IM
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2 minutes
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Other
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8x25 against partner w/ fins
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coaches go
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Drill Set
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20x25 free drill
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on the 25 second interval
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Other
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4x75 ch 50kick 25 swim
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@ 1:05
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Warm-Down
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175 choice
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Total = 5,550 SC Yards
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