|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
500 free stile
400 medely
300 free stile
200 back
100 choice fast
|
15 seconds rest beetwin each distance
|
|
Kick Set
|
32*50
8 of each stroke
every two 50 pace is getting faster
|
10 seconds after each 50
40 seconds after 8 50
|
|
Main Set
|
4*(3*200)
1 free 25 seconds from record
1 IM 20 seconds from record
1 choice 10-15 seconds from record
|
after free 20 sec
after IM 25 sec
after choice 1 min
|
|
Pull Set
|
5*200 pull easy
|
15 seconds rest after each 200
|
|
Main Set
|
6*(3*100)
1 free 15 sec from record
1 IM 12 sec from record
1 choice no more then 10 sec from record
|
after free 20 sec
after IM 20 sec
after choice 1 min
|
|
Drill Set
|
4*100 drill choice
|
20 sec after each 100
|
|
Main Set
|
4*(4*50) all choice
2- 10 sec from record
1- 8 sec from record
1- all out
|
after the 1st 3 20 sec rest
after 4th 1 min
|
|
Warm-Down
|
300 easy
|
|
|
|
|
|
|
|
|
Total = 9800 SC Meters
|