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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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600 Swim, Various Strokes
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Approx. 10 Minutes
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Kick Set
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1 x 400 @ 8 Kick
4 x 100 @ 2 Kick Fast
Entire Set Twice
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Approx. 32 Minutes
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Pull Set
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1 x 800 @ 12 Pull Free Long
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Approx. 12 Minutes
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Pre-Set
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10 x 100 @ 1:35 IM
10 x 100 @ 1:25 Free
100 Easy
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Approx. 30 Minutes
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Main Set
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3 x 400 @ 6 IM
3 x 200 @ 3:10 IM
2 x 200 @ 3 Fly
2 x 200 @ 3 Back
2 x 200 @ 3:30 Breast
2 x 200 @ 2:45 Free
200 Easy
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Approx. 60 Minutes
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Drill Set
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2 x 100 @ 2 Drill-Swim
8 x 50 @ 1:15 Drill
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Approx. 14 Minutes
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Warm-Down
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200 Warmdown
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Approx. 5 Minutes
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Total = 9500 LC Meters
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