Set Category
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Set Description
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Set Intervals
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Warm-up
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400 Free 200 I.M. Kick/Swim
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Stretch it out no more than 10-15 minutes
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Pre-Set
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4 * 25 Fly 1 * 50 Fly 4 * 25 Back 1 * 50 Back 4 * 25 Breast 1 * 50 Breast 4 * 25 Free 1 * 50 Free
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25s on 30 sec. 50s on 1 min. Breast 25s on 35 sec.
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Main Set
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200 Free 150 Breast 100 Back 50 Fly Easy 50 Free Repeat 5x
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200s on 2:50 150s on 1:50 100s on 1:05 50s on :55 Easy 50s on 1:00
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Kick Set
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Vertical Kick :45 Wall Kick :30 Rest :30 Repeat 6x
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Pull Set
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9 * 300s First 3 Easy to Moderate Second 3 Moderate to Hard Third 3 Hard to Threshold
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First 3 on 5:00 Second 3 on 4:45 Third 3 on 4:30
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Warm-Down
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200 Choice NICE AND EASY
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Total = 4400 SC Yards
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