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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 KPS or Kick Pull swim, so this one is a total of 600 yards.
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200 Kick, choice of stroke.
200 Pull, freestyle
200 swim, freestyle
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Pre-Set
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1,000 Yard swim
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This should be non stop, but no slower than 18 minutes.
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Main Set
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10X100 on 1:30
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10 100's on 1 minute and 30 seconds each
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Kick Set
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1,000 Kick/Swim
Kick one 25, then swim the other 25 all out. Do this the whole 1,000 yards.
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No slower than 20 minutes.
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Pull Set
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6X100 on 1:40. Pull the first 3, and swim the last 3.
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Start a new one every 1:50.
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Drill Set
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6X100 on 1:45. All free
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Start a new one every 1:45.
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Drill Set
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6X100 on 1:40. All free.
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Start a new one every 1:45.
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Drill Set
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10X50 on :45.
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All freestyle on the :45. All out sprints. can break up into 25's and do breath control. 1st 25 3 breaths, 2nd 2, 3rd 1, and 4th no breaths, if wanted.
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Drill Set
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10X25
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10X25's on the :35. These are all out sprints. You should be very tired after them.
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Warm-Down
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350 Cool down. Very easy.
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Any spped you want. Get that Lactic Acis out of those muscles.
Total = 6,500 SC Yards
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