Set Category
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Set Description
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Set Intervals
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Warm-up
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300 free 200 free kick 200 free pull 200 back
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continuous
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Pre-Set
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4x100 IM (focus on glide in butterfly, sprint on back, focus on breaststroke glide, sprint on free.
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on 1:45
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Main Set
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25 back 50 back 75 back 100 back 125 back 150 back 175 back 200 back 175 back 150 back 125 back 100 back 75 back 50 back 25 back
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rest 5 seconds between each set
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Main Set
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50 back 100 back 200 back 100 back 50 back
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on :45 on :1:30 on :3:00 on :1:30 on :40
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Kick Set
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4x25 work on streamline off the start and dolphin kick as well. Go as far as half the pool on your start and kick backstroke flutter kick for the rest of the first lap.
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rest :30 seconds
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Other
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Sprint 10x25 back
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rest 30 seconds in between each set
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Warm-Down
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E-Z 200 free
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Total = 3,950 SC Yards
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