|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
200 choice swim
100 choice kick no board
|
no interval..no stopping
|
|
Kick Set
|
3 x 50 K breastroke with board
Working on knees together and fast hard whip at end
|
:10 rest
|
|
Pull Set
|
4 x 50 pull breast
working on the timing of the breath and the catch position.
|
coaches send off so you can correct errors after each one
|
|
Drill Set
|
4 x 25 breast pull with flutter kick; working on a fast recovery with the body and arms
|
:15 rest so you can give pointers
|
|
Drill Set
|
4 x 25 breast pull with dolphin kick; working on the anchor with the hands and the hips forward with the pull
|
:15 rest
|
|
Main Set
|
2 x 50 swim breast
2 x 100 swim breast
continue to critique throughout set
|
:15 rest after 50's
:20 rest after 100's
|
|
Other
|
400 swim almost catch-up (freestyle)
good turns and streamline
aerobic pace
|
|
|
|
|
|
|
|
|
|
|
|
|
Total = 1,650 SC Yards
|