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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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250 choice
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Own pace
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Kick Set
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400 kick
alt. by 25's choice/flutter
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Drill Set
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200 x 2 im drills
fly: thumb drag
back: overlap
breast: 1-2
free: elbows high, fingertip drag
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no intervals for drills, should always do drills slowly so you can get the feel for the stroke
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Main Set
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100 x 5
1st, 3rd, and 5th are free
2nd and 4th are no. 2 stroke
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free: 1:50
no. 2 stroke: 1:55
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Main Set
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100 x 5
1st, 3rd, and 5th are free
2nd and 4th are no. 3 stroke
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free: 1:40
no. 3 stroke: 2:00
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Main Set
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100 x 5
1st, 3rd, and 5th are free
2nd and 4th are choice stroke
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free: 1:30
choice stroke: 1:50
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Main Set
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100 x 5
1st, 3rd, and 5th are free
2nd and 4th im
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free: 1:25
im: 1:40
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Warm-Down
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100 easy warm down
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none
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Total = 3150 SC Yards
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