Set Category
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Set Description
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Set Intervals
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Warm-up
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10*200 2 of each stroke-50 kick,50 drill,100 swim fast
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20 seconds after 200s
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Kick Set
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2*(5*200) 1 of each stroke in each set every 200 goes like that- 50 kick,50 drill,50 kick,50 swim
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20 seconds after 200s,30 seconds after set
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Pre-Set
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20*200-2 free,2 IM odds in pulse 145 even in pulse 155-160
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20 seconds after odds,40 seconds after even
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Drill Set
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10*200 drill-odds in IM,even in free/worst stroke
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20 seconds after 200s
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Main Set
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4*(10*200)-1 set in free,1 set in IM odds-100 drill,100 swim pulse 155 even-pulse 155-160
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15 seconds after odds,30 seconds after even,2 minuts after set
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Pull Set
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10*200 pull easy
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20 seconds after 200s
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Kick Set
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2*(5*200)-1 of each stroke in each set in each stroke-150 kick fast,50 swim easy
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20 seconds after 200s,40 seconds after set
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Pre-Set
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5*(10*200)-1 set in free,1 set in IM,1 set in best stroke in each set- odds-easy,even-25 easy,25 allout
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15 seconds after odds,20 seconds after even,30 seconds after set
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Main Set
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9*(10*100)odd set in IM,even set in IM order(1 of each stroke) 1-4-pulse 130 5-7-pulse 140 8-9-pulse 155 10-allout!
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after 1-4-15 seconds after 5-7-25 seconds after 8-9-30 seconds after 10-1 minute
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Warm-Down
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2*1000 1st-200 choice,200 free-no more then 3:00 pear 200 2nd-with flippers 100 free/100 back
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none
Total = 40000 SC Meters
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