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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 Free
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Easy (Work at own pace)
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Pre-Set
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2x150s (100 free 50 fly)
8x75s(50 free 25 im order by 2)
6x50s (Evens free/odds fly)
4x25s (IM order)
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2x150s on 1:45
8x75s on 1:20
6x50s Evens free :35/Odds fly on :40
4x25s SPRINT
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Main Set
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2x250s fly
2x150s fly
4x100IMs
16x50s fly
22x25s fly
(DO THIS ALL 3 TIMES)
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2x250s fly on 2:50
2x150s fly on 1:25
4x100IMs on 1:20
16x50s fly on :35
22x25s fly on :25
(TRY AND HOLD THE SAME PACE FOR ALL 3 TIMES)
(IF CANNOT MAKE IT WAIT 10 SECONDS AND TRY AGAIN;IF YOU STILL CANNOT MAKE THEM AFTER WAITING 10 SECONDS THEN MAKE THE SEND OFF 5-10 SECONDS SLOWER)
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Kick Set
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2x100s fly kick w/ kick board
5x50s fly kick w/board
8x25s fly kick w/ board
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2x100s on 1:45
5x50s on :45
8x25s on :30
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Pull Set
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5x100s fly pull w/paddles and pull bouys
3x50s fly pull w/ paddles and bouys
4x25s fly pull w/ paddles and bouys
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5x100s on 1:45
3x50s on :45
4x25s :25
(Try to keep good stream-lines and good flip turns)
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Drill Set
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3x100s drill fly (Double up)
4x50s drill fly (Double up)
8x25s drill fly/free (Evens fly/odds free)(Fly drill-double up-free drill-head touch)
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3x100s on 1:25
4x50s on :40
8x25s fly drill on :25 free drill on :20
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Other
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16x25s fly no breathing
8x25s fly
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16x25s on :30
8x25s ALL OUT SPRINT
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Warm-Down
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300 EZ
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None (work at own pace)
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Total = 16200 SC Yards
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