Set Category
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Set Description
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Set Intervals
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Warm-up
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100 free on 1:30 100 kick on 2:00 stroke 100 pull on 1:45 stroke 100 IM on 2:00
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set is done 3 times through. (1200 metre warm-up)
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Drill Set
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10 x 50 breast on 1:00
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1-5 the drill here is 2 kicks and one pull. ephysis on the stream line. 6-10 the drill here is 2 pulls and one kick (5oo metres)
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Kick Set
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8x 100 kicking breast
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1-3 on 2:00 4-5 on 1:45 6-8 on 1:40 (800 metres)
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Pull Set
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4 x 200 pull with fins (no bouy)
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1-4 on 3:00 (emphysis on race pace and height coming out of the water)
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Pre-Set
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4 x 50 free on 1:00 all out sprints to get heart rate up for next set!!!! heart should be up around 180bpm
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Main Set
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This is my all time favourite set swimming 5 years at the national level. It really works the stroke and especially the mental ability! don't get discouraged from this set, as it is a mental challenge!! The 50's are taken from dividing your 200 breast by 4 to get an average 50 time. then the first roud is +2 second of that avg time, then +1 of avg time, then at your avg time, then minus 1 sec. of your avg time)
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16 x 50 breast on 1:00 #1-4 + 2 #5-8 +1 #9-12 +\- #13-16 -1 (note: 1:00 rest after each round.) pulse should be up to 190+!!! V02MAx!!!) (800 metres)
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Other
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100 easy free 200 hypoxic 200 sculling hypoxic is 3 strokes under the water and then 2 strokes above water.
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pace is as slow as you can go without messing up the stroke.
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Warm-Down
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5 x 200 free 4:00 warm down until pulse is 110 bpm or less or until muscles are loose and lactic acid is at a minimum. Follow by a good 15 minutes of stretching.
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Total = 5800 SC Meters
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