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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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1x500 Swim Free
1x500 Pull Free
1x500 Kick Choice
1x500 Drill Free
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@ 8:00
@ 8:20
@ 8:30
@ 8:00
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Pre-Set
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Repeat Twice, once free, once non free
Broken 200's
50 build
25 Sprint
25 EZ
50 build
25 sprint
25 Under water kick
:10 rest after each distance
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:10 rest after each distance
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Main Set
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7x 100 Free
6x 100 non free
5x 75 Drill Free
4x 75 Drill IM order
3x 50 Free Build by 50
2x 50 Non Free Build by 50
7x 25 Sprint Free
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@ 1:35
@ 1:50
@ 1:30
@ 1:40
@ :50
@ 1:00
@ :35
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Kick Set
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4x 75 kick w/ board choice
5x 50 kick no board
6x 25 Fast kick w/ board
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@ 1:30
@ 1:15
@ :40
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Drill Set
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1x 150 Free drill
1x 100 Choice drill
1x 100 drill free
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@ 2:00
@ 2:20
@ 1:45
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Main Set
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1x 1000 Swim or pull Free
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@ 16:00
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Warm-Down
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200 EZ choice
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Total = 7000 SC Yards
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