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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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12*100 IM
2 swim, 1 kick
2 swim, 1 drill
2 swim, 1 pull
2 swim, 1 swim fast
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1:50 for swim
2:10 for other 100's
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Kick Set
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12*75 in IM order(3 of each stroke)
50 kick,25 swim
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1:45 for 100's
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Drill Set
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12*75 in IM order(3 of each stroke)
50 drill,25 swim
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1:35 for 100's
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Pre-Set
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1*(2000+1000+500+400+300+200+100)
2000 goes like that-
400 IM
400 breath every 3-5-3-7
800 pace getting faster every 100
400 easy technique
1000 goes like that-
300 IM
300 breath every 3-5-7-9
300 pace of 1500 all out
100 easy
500 goes like that
200 IM
200 pace of 800 all out
100 easy
400 goes like that-
300 pulse of 170-180
100 easy
300 goes like that-
200 90% from record
100 easy
200 goes like that-
100 allout
100 easy
100 all out
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1 min after each long distance
in each long distance-10 seconds rest
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Other
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1000 easy with flippers-100 free/100 back
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none
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Main Set
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1*(1000+900+800+700+600+500+400+300+200+100)
1000 free technique
900-600 free,300 kick
800-500 free,300 drill
700-500 free,200 pull
600-400 free,200 IM pulse 160
500-300 free,200 IM,100 choice pulse 165
400-100 kick,100 pulse 160,100 drill,100 pulse 165
300-100 pulse 160,100 easy,100 pulse 170
200-easy
100 allout
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1 min after each long distance
in each long distance-10 seconds rest
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Other
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1500 with flippers
100 free/100 back/100 fly
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none
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Other
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5*200(not in free) allout!
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5:00 for 200's
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Warm-Down
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1500 easy try to recover from this practice
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Total = 17000 SC Meters
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