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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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300 kick; 300 pull; 300 swim
6*50 build-ups freestyle
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build-ups on 1:00 min.
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Pre-Set
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500 free breathing every 5 or 7
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7:00 min.
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Main Set
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4*200 free
4*150 back
4*100 breast
4*75 fly
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free-2:45 min
back-2:15 min
breast-1:45 min
fly-1:15 min
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Kick Set
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8*75 kick
one of each stroke
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1:30 min
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Pull Set
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4*200 pull freestyle
decending
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3:00 min
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Drill Set
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1*10 min. swim
Fox and Hound(5 to a lane)
(First swimmer sprints till they touch back swimmers feet. Then the next first swimmer sprints to catch back swimmer. etc...)
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10 min.
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Warm-Down
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300 cooldown (bobs, elementary bk)
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Total = 6,000 SC Yards
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