Set Category
|
Set Description
|
Set Intervals
|
Warm-up
|
400 4x100's 4x50's
|
6:00 1:25 :40
|
Main Set
|
2x2000's 2x1500's 2x1000's 2x500's
|
25:00 18:45 12:30 5:00 If you miss it, you do the rest of the work out fly, no break.
|
Other
|
4x25's
|
whatever pace you want to go.
|
Main Set
|
2,000 fly for time. No breaking stroke, no equipment.
|
none
|
Main Set
|
10x100's
|
1:15
|
Main Set
|
400 for time. I.M. OR free
|
6:00
|
Main Set
|
8x100's
|
1:15
|
Main Set
|
300 for time. I.M. or Free
|
4:30
|
Main Set
|
6x100's
|
1:15
|
Main Set
|
200 for time. I.M. or free
|
3:00
Total = 17750 SC Meters
|