Set Category
|
Set Description
|
Set Intervals
|
Warm-up
|
200 free 2 x 100s IM 2 x 50s power descending
|
none
|
Pre-Set
|
12 x 50s free descending by 4
|
:45
|
Main Set
|
400 IM 300 free 200 IM 100 free
|
:30 rest heart rate 16 for 6 seconds
|
Kick Set
|
600 kick w/fins
|
none
|
Main Set
|
25 fly 50 fly/back 75 fly/back/breast 100 IM X 2
|
:30 rest heart rate 16
|
Other
|
10 x 50s ALL OUT free
|
1:00 you should be holding about 2-3 seconds off your pr
|
Main Set
|
10 x 100s free
|
1:20 heart rate 18
|
Main Set
|
10 x 75s IM no free
|
1:00
|
Warm-Down
|
150 EZ
|
none
|
|
|
Total = 5600 SC Yards
|