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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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5000 backstroke
5*300 free
16*25 I.M.
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none
none
25
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Pre-Set
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10*400 I.M. reverse order
1650 timed freestly swim
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first 5 10 sec off best time
the rest do 15 sec off best time
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Pre-Set
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10*75 fly
8*100 fly
350 breast pull
10*200 I.M.
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none
1:00.0-if you miss send off do over again
none
2:20
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Pre-Set
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10,000 free
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do every 500 on 5:25
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Kick Set
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200 backstroke dolphin kick
15*100 freestyle kick all out
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Pull Set
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3000 fly pull
4000 free pull with one arm switching every 1000-try to keep body stable
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Main Set
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100*50 choice
5*1000 for a time
100 free
100 back
200 breast
500 fly
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32 for breast 26 for free 27 for back 27 for fly
watever
55
58
go fast
go really fast under 5:50
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Main Set
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5*200 fly all out
10000 backstroke
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7 seconds off best time
work on technique
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Drill Set
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10000 I.M. drill
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Warm-Down
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20*150 free
1000 choice
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acending from 1:30
warm down-slow
Total = 40000 SC Yards
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