Set Category
|
Set Description
|
Set Intervals
|
Warm-up
|
5*300 300 free 5*300 300 free 300 medely 300 kick medely 300 back 300 free 30 sec from record
|
20 sec after each 300
|
Other
|
16*50 4 of each stroke 1 easy 1 all out
|
15 sec after easy 30 sec after all out
|
Pre-Set
|
6*200 1 free 30 sec from record 1 best stroke 15 sec from record
|
20 sec after free 30 sec after best stroke
|
Drill Set
|
8*100 drill 1,3,5,7 in free 2,4,6,8 in best stroke
|
15 sec after each 100
|
Main Set
|
12*(200+100+50) 200 in free 30 sec from record 100 best stroke 15 sec from record 50 best stroke all out
|
15 sec after 200 20 sec after 100 40 sec after 50
|
Other
|
4*50 all out choice
|
on your own
|
Main Set
|
13*(50+50) 1st 50 in free all out 2nd 50 in best stroke all out
|
20 sec after 1st 50 25 sec after 2nd 50
|
Warm-Down
|
100 with fins technique
|
|
|
|
|
|
|
Total = 11000 SC Meters
|