Set Category
|
Set Description
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Set Intervals
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Warm-up
|
200 free 100 pull 100 kick 100 drill 100 swim
|
:10 rest after each part
|
Kick Set
|
5 x 100s kick w/fins(no board) choice kick
|
1:30
|
Pre-Set
|
12 x 50s free descending by 4
|
:45
|
Main Set
|
20 x 50s fly down free back
|
:45
|
Main Set
|
10 x 100s free counting strokes hold the same number of strokes per lap
|
1:15
|
Main Set
|
10 x 100s I.M.
|
1:30/1:25
|
Main Set
|
10 x 100s fly for the 1st 5 free for the 2nd 5
|
1:30 1:15
|
Main Set
|
10 x 75s all out free/power
|
1:05/1:10
|
Main Set
|
20 x 25s power w/fins counting stroke maintain the same stroke count
|
:20
|
Warm-Down
|
50 EZ
|
none
Total = 7000 SC Yards
|