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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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200 free
100 kick/breaststroke
100 drill
100 swim/choice
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none
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Kick Set
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400 kick
w/fins
w/board
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none
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Pre-Set
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12 x 50s
choice
descending by 5
keep the same stroke for 5
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:50
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Main Set
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40 x 50s
10 free, 10 fly, 10 choice, 10 free
the 2nd set of free should be fast
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:45 for free
:50 for fly/choice
:40 for 2nd 10 of free
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Main Set
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20 x 50s
free/fly
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:45/:50
depending on which set you are focusing on (the next set)
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Main Set
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40 x 25s
free/fly
w/fins
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:20/:25
depending on which set you are focusing on(the previous set)
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Other
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5 x 100s or 10 x 50s
power stroke
this set is anerobic
do at least 2 in a row of the same stroke
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2:10/1:05
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EZ swim for a few minutes
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a few minutes
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Total = 6000+ SC Yards
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