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 stroke count free 100 IM 100 breaststroke kick 4 x 25s choice(1 stroke) descending
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:10 rest between each round
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Kick Set
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400 IM kick no fins
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none
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Pre-Set
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5 x 100s IM descending
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1:40
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Main Set
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10 x 100s 5 IM 5 free
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IM-1:30 free-1:20
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Main Set
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2 x 200s(free) 4 x 100s(I.M.) 8 x 50s(power) 16 x 25s(free/power)w/fins for 25s
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200s-2:40 100s-1:30 50s-:45 25s-:25
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Pull Set
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2 x 500s free pull w/pull bouy w/paddles these are to be done fast with little rest
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6:00
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Kick Set
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10 x 75s kick/swim/kick w/fins
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1:10
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Main Set
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5 x 200s 100 IM/100 free
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2:45
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Warm-Down
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150 EZ
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none
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|
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Total = 7000 SC Yards
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