Set Category
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Set Description
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Set Intervals
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Warm-up
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150 free easy warm up 150 choice easy warm up
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own pace
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Drill Set
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100 x 4 im order: 3-3 fly overlap back sculling w/ flutter kick breast elbows high, fingertip drag free
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1:45
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Pre-Set
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Indian IM 50 fly 75 back 100 breast 125 free
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whole im without stopping
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Main Set
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250 x 5 100 im 50 free 100 im
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at least 4:00
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Pull Set
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25 x 16 freestyle arm pull
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:20
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Warm-Down
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300 im choice drills: 75 each stroke
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own pace
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Total = 3000 SC Yards
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