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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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2*(2*300)
1st 300-after each 2 pools-10 push-ups
2nd 300-fast
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30 sec after 300
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Pre-Set
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2[(200)+(2*100)+(4*50)
200-technique
100s-fast (about 1:08)
50s-allmost fastest (about 28-29)
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200- @ 2:45
100s-@ 1:30
50s- @ :45
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Kick Set
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12*100 kick 3 with flippers,1 without
with flippers-not slow and not fast free
without-fastest best stroke
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1:45
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Main Set
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6*200 free/best stroke
free- fast (about 2:20)
best stroke- allout
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4:00
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Drill Set
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12*100 drills for free and IM
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1:50
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Main Set
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6*200 IM/free
IM- fast (about 2:40)
free- allout
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4:00
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Warm-Down
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1200m 100 free/100 back loose up your'e mussels(I think thats how it's writen)
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Total = 8400 LC Meters
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