|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
300 SKDS alternate by 150 breast/free
|
:15 seconds rest
|
|
Drill Set
|
10 X 50 breast drill fast
|
:50
|
|
Pre-Set
|
5 X 100 free moderate
5 X 100 breast mod.-fast
|
free on 1:25
breast on 1:35
|
|
Main Set
|
2X through
2 X 25 free drill
2 X 50 breast drill
2 X 75 free build
2 X 100 breast 50build/50 fast
2 X 75 free fast
2 X 50 breast drill
2 X 25 free race
|
1st 2nd
25 :30 :35
50 :55 :50
75 1:00 :55
100 1:40 1:35
75 :50 :55
50 :50 :55
25 :20 :20
|
|
Kick Set
|
5 X 100 breast kick moderate
3 X 50 breast kick fast
1 X 25 breast kick sprint
3 X through
|
100 2:00
50 1:00
25 :25
the same all 3 times
|
|
Pull Set
|
200 pull breast/free by 50 moderate
|
no interval
|
|
Warm-Down
|
500 breast/free by 100
|
8:00
|
|
|
|
|
|
|
|
|
|
|
|
Total = 6000 SC Yards
|