Set Category
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Set Description
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Set Intervals
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Warm-up
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200 free, 200 kick, 200 pull
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should take 15 minutes max
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Kick Set
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4x200 IM kick w/ board, substitute flutter kick for backstorke
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@3 min 50 seconds/4 minutes
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Pull Set
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5x100 freestyle pull/backstroke 5x100 breaststroke pull, no pullbuoy
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@2:10 @2:30
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Main Set
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5x100 Free 10x50 Anything But Free (ABF) 4x25 head up flutter kick, no board repeat set a 2nd time
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@1:25 or whatever you normally do @1:00 @40
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If you have leftover time, do 16x25 IM Order (4 each stroke)
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@30
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Warm-Down
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100 easy
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Total = 5100 SC Yards
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