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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
100 drill
100 choice(swim)
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none
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Kick Set
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400 I.M kick
w/fins
no board
(no breaststroke, or take the fins off)
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none
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Pre-Set
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200 pull
:10 rest
200 swim
:10 rest
100 swim
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using given rest intervals
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Main Set
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10 x 75s free
aerobic/at a strong and fast pace
10 x 75s
power/free/power
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1st 10 are on 1:10
2nd 10 are on 1:15
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Main Set
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10 x 200s
1st 5 are I.M.
2nd 5 are free
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1st 5 are on 2:45
2nd 5 are on 2:35
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Kick Set
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4x(100,75,50,25)
w/fins
1st 2 are freestyle kick
2nd 2 power kick
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:5 rest
15 after each set
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Main Set
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10 x 75s
free
10 x 75s
I.M. with no free
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1st 10 are on 1:00
2nd 1:10
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Other
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6 x 50s
all out
power stroke
(keep the same stroke
from the blocks
get time
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1:15
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Warm-Down
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300 EZ
working on stroke
lond & loose
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none
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Total = 7000 SC Yards
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