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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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1000 yds. free
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First 500 @ 80% effort
500 to 850 @ 95% effort
Last 150 @ 75% to 80% effort
then rest until pulse is about 60% of maximum heart rate. (Max. heart rate is 220 minus your age) usually around 2 minutes but will decrease with improved fitness.
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Main Set
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10X100yds any stroke or mix
100% effort on every one.
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on 2:00 to 2:30 depending on stroke and fitness. You should be starting the first 4 or 5 100's between 60 and 70% of max heart rate. If not adjust interval appropriately. After the fifth 100 if your pulse is real fast then too bad. 100% EFFORT!!!
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Kick Set
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250 yds kick any stroke or mix
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start easy finish strong
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Warm-Down
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500 yds any stroke or mix
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60 to 80 % effort. your heart rate should be below 60% of max by the time you get to the showers.
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The idea is to spend more time swimming hard by resting longer. Once you start do not let your Heart rate drop below 60% of your maximum heart rate until the end of warm down. Also it does no good to remain above 80% of max with shorter intervals because you will be totally anaerobic at that point. The idea is to repeatedly go from aerobic to anaerobic metabolism and back without dropping below the aerobic threshold (60% of max HR)
Think Quality not Quantity.
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Total = 2750 SC Yards
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