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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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#1). 2* 200m as 50m free/ 50m free kick
#2). 4 * 50m fly on 10 sec.'s rest
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#1). 15 sec.'s rest
#2). 10 sec.'s rest
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Kick Set
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#1). 6 * 25m breast stroke kick w/ out fins
#2). 4 * 50m w/ fins - fly kick
#3). 2 * 100m back kick on back w/ out fins
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#1). 10 sec's rest
#2). 15 sec's rest
#3). 10 sec's rest
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Main Set
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#1). 4 * 75m single arm fly
#2). 1 * 200m I.M.
#3). 3 * 100m reverse I.M. order
#4). 1 * 250m single arm free
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#1). on 15 sec.'s rest
#2). 20 SEC.'S rest
#3). 15 sec's rest
#4). 15 sec's rest
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Warm-Down
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#1). 1 * 200m backstroke
#2). 1 * 200m free/ fly as 100m each.
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#1). on 10 sec's rest
#2). on 10 sec's rest
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Total = 2400 SC Meters
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