|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
400 free, 300: 100 drill fly,200 IM
|
own pace
|
|
Pull Set
|
400 free pull: 3-5-3-7 breathing pattern by the 100s.
60%-80%
|
none
|
|
Pre-Set
|
8 x 50: IM order, do two of each stroke.
|
int: 1:00 or 10 seconds
rest.
|
|
Main Set
|
Ladder:
50 fly average
100 free fast
150 fly average
200 free fast
150 fly average
100 free easy
50 fly sprint
|
1:00
2:00
rest 30 seconds
4:00
15 seconds rest
1:00
|
|
Main Set
|
5 x 100 free
3 x 200 negative split
4 x 400 free #1 and 3: average; #2 and 4: fast
|
2:00
4:00
30 seconds rest
|
|
Drill Set
|
200 IM drills, 200 IM think about technique, 200 fly drills
|
4:00 or 4:30
4:00
4:00 or 4:30
|
|
Warm-Down
|
200 choice
|
|
|
|
|
|
|
|
|
|
|
|
|
Total = 5,800 SC Yards
|