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 no breathing in the redzone(Flags to the wall) 200 Free no Breathing in the redzone 100 Free no breathing in the redzone
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300 on 5:00 200 on 3:30 100 on 2:00 600yds
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Pre-Set
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4x 25 Long axis Drills (Back and Free) 4x 25 Short axis Drills (Fly and Breast)
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4x 25 Long on 25 4x 25 Short on 30 200 yds
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Main Set
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150 Stroke (NO FREE) 150 Free 150 Stroke (NO FREE) 125 Free 100 Free (Fast as possible) 50 Stroke (easy)
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150 Stroke on 3:00 150 Free on 2:30 150 Stroke on 2:50 125 Free on 1:40 100 Free on 1:15 25 Stroke on 1:00 600yds
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Main Set
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8x 50 First length under 8x 50 Second length under
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8x 50 First on 1:00 8x 50 Second on 1:10 800yds
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Main Set
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4x 100 Decend Free (every 100 gets FASTER)
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4x 100 Decend on 1:30 400yds
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Other
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Rest
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5 min REST
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Main Set
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100 Blast Free (off blocks)
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100 on 1:05 100yds
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Warm-Down
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25 Fly 50 Breast 75 Back 100 Free
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25 Fly on 0:45 50 Breast on 1:20 75 Back on 2:00 100 Free on 2:00 250yds
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Total = 3,000 SC Yards
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