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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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100 free
100 breast
100 back
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1min rest period between 100s
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Main Set
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6x25 free on 20 secs @ 100%
4x50 breast @ 80%
2x50 back @ 70%
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1 min rest in between sets.
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Kick Set
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4x25 horizontal egg beater hands out of h2o @ 80%
4x25 flutter kick on back @ 70%
4x25 flutter head out no board @ 80%
4x50 whip kick w/board @ 70%
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no rest!
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Pull Set
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50 free pull @ 70%
50 back pull @ 70%
50 breast pull @ 70%
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1 min rest before pull set!
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Warm-Down
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50 fly @ 60%
50 back @ 60%
50 free @ 60%
50 breast @ 60%
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no rest
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Total = 1400m SC Yards
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