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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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8x100's reverse I.M. stretched out, concentrating on turns
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each 100 on 2:15
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Pre-Set
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8x25's 2 of each stroke concentrating on starts and finishes
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each 25 on 1:00
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Main Set
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5x200's freestyle
10x100's backstroke
15x50's breaststroke
20x25's butterfly
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200's on 3:10
100's on 1:45
50's on1:15
25's on :30
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Main Set
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4x100's choice, race pace, for time, concentrating on all aspects of speed and stroke
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100's on 2:30
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Kick Set
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5x100's choice kick with board
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100's on 2:30
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Drill Set
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8x25's choice concentrating on stroke (coaches explain how stroke should be performed)
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25's on :35
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Pull Set
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5x200's pull with pull buoys and paddles, working to threshhold
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200's on 3:30
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Warm-Down
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4x100's ascending(getting slower)
first one: front crawl 80%
next: backstroke 65%
next: breaststroke 50%
next: double arm back 30%
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first on 1:45
2nd on 2:00
3rd on 2:45
4th on 4:00
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Total = 6750m SC Meters
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