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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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12 x 100m Free alternate swim and pull.
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20 sec rest
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Pull Set
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10 x 25 Breaststroke
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go on 45
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Drill Set
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4 x 100 m drill
1. kick 12 on side pull 3 then repeat.
2. torpedo drill.
3. torpedo drill
4. kick on back + roll shoulders
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Coach controlled rest.
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Main Set
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25 back steady pace
50 back steady
100 back steady
200 back steady
400 back steady
200 back faster
100 back faster still
50 back very fast
25 back all out sprint
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on 30
on 60
on 2:00
on 4:00
on 2:00
on 60
on 30
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Warm-Down
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250m swimm down any stroke to loosen off.
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Not applicable.
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Total = 3500 SC Meters
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