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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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4x400 (400 free, 400 third 100 is breast, 400 second 100 is back and the third 100 is breast, and the last 400 is I.M.)
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1-6:00
2-6:15
3-6:30
4-6:45
rest 2:00
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Pull Set
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(bouy and rubber ankle wrap only)
5x300 breathing 5-7-9
5x200 breathing 3-5-7
5x100 breathing every 3
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300s on 5:00
200s on 3:20
100s on 1:40
rest 2:00
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Drill Set
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20x50 (odd=ketchup backstroke, even= half recovery)
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50s on 1:10
rest 2:00
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Kick Set
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12x100 (25 right side, 25 left side,50 on your back)
10 min verticle kicking rest 10 sec after each min
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100s on 2:15
rest 2:00
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Main Set
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30x100 (every third 100 is all-out backstroke)
30x50 (swum same as the 100s)
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100s on 1:30
50s on :50
rest 2:00
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Warm-Down
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3x200 ascend
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3:30
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Total = alot LC Meters
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