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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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600 free
every 4th pool fly fast
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none
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Kick Set
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8*50 kick
1st 4 in free
2nd 4 in fly fast
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every 1:10 for free
every 1:05 for fly
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Drill Set
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12*75 drill
25 fly,25 free,25 fly
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20 seconds after 75's
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Main Set
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4(100+100)
100 free pace of 200 fly
100 fly pace 2nd 100 of 200 fly
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after 1st 100-10 seconds
after 2nd 100-30 seconds
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Other
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2*50 fly pace 1st 50 af 100
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10 seconds rest
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Other
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about 4-8 turns in fly
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Total = 3100 SC Meters
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