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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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5*400
1-3 IM
4-choice
5-free
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20 seconds rest for 400
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Kick Set
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8*75- odds IM/even free
50 kick technique 25 fast
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20 seconds rest for 75
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Pre-Set
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5*200 free negative split
all 200 should be about 20-25 seconds from record
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20 seconds rest for 200
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Drill Set
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4*75 free
50 drill-which drill you want
25 pace getting faster
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20 seconds for 75
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Main Set
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2(400+200+100+50)
400&200- free 75%
100&50-best stroke
100-10 seconds from record
50-4 seconds from record
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after 400-15 seconds
after 200-20 seconds
after 100-30 seconds
after 50-1 minute
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Kick Set
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600 kick with flippers
100 free/100 fly
1 pool on each side
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none
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Main Set
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2(400+200+50)
400- free 75/80%
200- choice 80/85%
50- best stroke all out
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after 400-20/30 seconds
after 200-25/40 seconds
after 50-1 min
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Warm-Down
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400 with flippers technique
100 free/100 back
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Total = 7700 SC Meters
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