|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
4*200
1,3-IM
2-choice
4-free
|
20 seconds for 200
|
|
Kick Set
|
12*50 kick
3 of each stroke
1st-easy
2nd-faster
3rd-all out
|
20 seconds after every 50
40 seconds after 3*50's
|
|
Drill Set
|
8*50
2 of each stroke
25 drill 25 swim
|
|
|
Pre-Set
|
6*150
100 free 70%
50 fly/back/breast fast
|
after 100-10 seconds
after 50-30 seconds
|
|
Main Set
|
3*200 IM
200 easy technique
200 faster in 20 seconds
200 all out!
|
30 seconds after every 200
|
|
Warm-Down
|
200 easy technique
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Total = 3200 SC Meters
|