Set Category
|
Set Description
|
Set Intervals
|
Warm-up
|
1 x 900 (200 free x 100 breast)
|
take your time and get nice and loose
|
Pre-Set
|
10 x 50's Breaststroke odds-kick/drill evens-drill/swim
|
@ :50 to 1:00
|
Main Set
|
20 x 100 Breaststroke Odds-sprint Evens-stretch it out
|
odds @ 1:20 evens @ 1:45 - 2:00
|
Kick Set
|
get up against the wall where you can see the clock and start on the top (:60) and go underwater and kick 20 FAST & HARD breaststroke kicks.
|
Do 20 kicks every 30 to 40 sec.
|
Pull Set
|
1 x 400 strait pull Breaststroke or Freestyle
|
No interval
|
Drill Set
|
6 x 50's working on long strokes try to see how less of strokes you can do each 50
|
1:00 to 1:15
|
Warm-Down
|
1 x 300 long and smooth freestyle
|
loosen out
|
|
|
|
|
|
|
|
|
Total = 5,000 SC Yards
|