Set Category
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Set Description
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Set Intervals
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Warm-up
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getting stroke specific muscles warmed up and loose
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4 x 400 stroke free 50's Reverse IM order 300 drill 100 kick 50 by times through 200 pull 100 working turns UW to mid pool take :30 rest
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Pre-Set
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Get the pulse elevated and set strong strokes
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12 x 50 kick/swim 25's 4 fly @ :45 4 back @ :45 4 brest @ : 50 4 free @ :40
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Main Set
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Get some aerobic work in
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4 x 300 @ 4:14 50/100/100/50 work 50's keep 100's long 4 x 150 @ 2: 30 25/50/50/25 work 25' keep 50's long 4 x 100 @ 1:20 hard in and out of flags straight IM
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Other
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Work Transitions HERE
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12 x 75 @ 1:15 4 x 50 fly/ 25 back 50 back/25 brest 50 brest/25 free build 50's to race pace 200 IM, break out into the 25's SPRINT
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Warm-Down
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burn off some acid
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10 x 100 free on 1:10 EZ as possible
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Total = 6600 SC Yards
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