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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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5 x 200
1. Swim
2. Kick
3. IM
4. Pull
5. Swim
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:20 sec. Rest Interval
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Pre-Set
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12 x 75
{ 4 x 25 Fly/50 Back
4 x 25 Back/50 Breast
4 x 25 Breast/50 Free }
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@ 1:10
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Kick Set
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5 x 100 Flutter Kick w/ Board FAST!
5 x 100 w/ Fins
1. Fly
2. Back
3. Dolphin kick on back
4. Free
5. IM
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@ 2:00
@ 1:30
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Pull Set
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6 x 150 Best Stroke Dec. 1-3, 4-6
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:10-:15 sec. rest interval
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Main Set
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8 x 100 FAST Free
4 x 200 FAST Free
2 x 500 Free
1.Speed Play
2. 300 Build
200 Fast
4 x 100 Dec. 1-4
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@ 1:20
@ 2:45
@ 7:00
@ 1:30
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Warm-Down
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200-400 of choice
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Total = 6630 SC Yards
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