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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