Set Category
|
Set Description
|
Set Intervals
|
Warm-up
|
500 alternating by 50s free/back
|
none
|
Kick Set
|
400 IM kick
|
none
|
Pre-Set
|
12 x 50s IM down free back
|
:50
|
Main Set
|
5 x 50s fly 3 x 100s free 5 x 50s back 3 x 100s free 3 x 50s breast 3 x 100s free 5 x 50s free 3 x 100s free
|
50s fly-:45 100s free-1:15 50s back-:45 50s breast-:50
|
Main Set
|
20 x 50s IM down free back
|
:50
|
Kick Set
|
20 x 50s choice kick w/fins
|
:50
|
Main Set
|
10 x 75s free
|
1:00
|
Warm-Down
|
150 EZ
|
none
|
|
|
|
|
|
Total = 7000 SC Yards
|