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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 drill
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Do at your own pace, under 15 min.
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Warm-up
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4x50 Lung busters
4x50 lungbusters
under-water down
easy freestu\yle back
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@ 1:00
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Main Set
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5x200 free @ 2:45
5x100 free @ 1:20
5x50 free @ 35
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Kick Set
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600 kick/pull by 50s
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@1:00
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Other
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20x25 free
20x25 choice (mix em up)
20x25 stroke (your best stroke)
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@:30 but get moving, and keep em around :15, fast,fast,fast!
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Drill Set
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400 stroke drill of your choice
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give them about 8 minutes, nice and easy at thier own pace
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Drill Set
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2 timed dive 100's fom the block
in heats according to time
one free/one stroke
repeat this weekly throughout the mid season
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should be within 5% of the best
record the time
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Warm-Down
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200 cool down
focus on basics
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Total = 5650 SC Yards
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