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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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200 Swim
200 Kick
200 pull
200 swim
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As soon as you're finished, start next 200!
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Main Set
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12 50's freestyle
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On the 1:30. If you're getting more than 30 seconds rest, do them on the 1:00 or the :45.
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Pull Set
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200 freestyle pull. Work on your tequnique. Don't worry about your speed!
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Recovery. No interval.
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Other
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10 25's sprint with a turn.
(Off diving block!)
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On the 1:00.
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Warm-Down
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200 easy.
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Warm down. No set time.
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Other
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10 starts. Half-way down the pool.
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Other
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10 turns. Work on finishes also!
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Total = 2050 SC Yards
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