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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 yards followed by 4x50
(Choice)
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Rest 15 seconds between 50s
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Pre-Set
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Do this two times:
200 yards followed 4x50
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First time through 10 seconds rest between each 50 and the second time through 5 seconds rest between each 50
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Kick Set
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10x50 backstroke kick with standard fin
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Rest 20-30 seconds between each 50
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Main Set
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5x100 yards kick/swim freestyle
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Rest 30-45 seconds rest between each 100
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Kick Set
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Easy 200 breastroke kick , no board
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own pace
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Kick Set
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10x50 fly kick - mostly underwater-
with monofin
Do this two times
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rest 20-30 seconds between 50s
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Pull Set
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300 yards choice
+
3x100 swim-no fins
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10 seconds after 300
20 seconds between each 100
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Other
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hard 25 easy 25, hard 50 easy 50, hard 75 easy 75, hard 50 easy 50, hard 25 easy 25
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own time
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Warm-Down
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easy 200
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no fins
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Total = 4650 SC Yards
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