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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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400 meters
(150 free/50 form stroke x 2)
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no interval
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Drill Set
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4 x 150 kick/drill/stroke count
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on 2:40
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Pull Set
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16 x 50 pull (paddles optional)
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on :40
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Main Set
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40 x 50:
16 (every fourth at 200 meter race pace)
12 (every third at 200 meter race pace)
8 (every second at 200 meter race pace)
4 (all at 200 meter race pace)
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on :45
on :50
on :55
on 1:00
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Drill Set
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500 meters:
50 free out/50 backstroke back; loosen
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Main Set
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10 x 50
(all at 1500 meter pace)
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on :50
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Warm-up
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Warm-down: 5 x 100
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on 1:30
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Total = 5300 LC Meters
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