Set Category
|
Set Description
|
Set Intervals
|
Kick Set
|
150 freestyle kick 150 breast kick
|
15 seconds between sets
|
Main Set
|
200 freestyle (medium) 100 breast (hard) 100 freestyle (medium)
|
20 seconds between sets
|
Kick Set
|
150 butterfly kick 100 breast kick
|
15 seconds in between sets
|
Other
|
50 Jog across pool - no vest - (hard)
|
|
Pull Set
|
150 freestyle pull (medium)
|
|
Warm-Down
|
50 breast (slow - smooth) 50 freestyle (slow - smooth)
|
|
|
|
|
|
|
|
|
|
|
|
|
Total = 1250 SC Yards
|