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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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800 free
every 200 is getting faster
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none
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Kick Set
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8*50 sprint free kick
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every 1:00
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Other
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8*50 free
every 50 1/2 pool sprint
concentraiting on turns and finish
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every 1:30
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Main Set
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4(5*100) free
1st three 75%
4th- all out
5th- relax easy
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every 1:45 in 1st four
after 5th take your time
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Drill Set
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8*100 free
75 drill
25 all out
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every 2:00
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Main Set
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2(12*50) free
every 12*50 starting from 15 seconds from record and each time is 1 second faster. last is all out
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every 1:00 in 12*50
after 12*50 2:00 rest
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Pull Set
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3*200 free pull 70%
concentraiting on turns and technique
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every 3:30
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Main Set
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2(3*200) free
1st- 70%
2nd- 80%
3rd- all out!
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every 4:30
after 3*200 5:00 rest
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Other
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4*50 free all out
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take your time
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Warm-Down
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300 easy
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Total = 7900 SC Meters
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