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
|
None
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Pre-Set
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100 x 4 IM order
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1:40 each 10 sec. rest
|
Drill Set
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100 free w/ high elbows and thumbs down 100 back with sculling 100 fly with left arm, right arm, then both 100 breast buoy under stomach for balance
|
no set time, emphasis is on doing the drills corectly
|
Kick Set
|
200 kick 100 freestyle kick 50 butterfly kick 50 breaststroke kick
|
2:00
|
Pull Set
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200 pull 100 freestyle 50 butterfly 50 breastroke
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no set time, emphasis is on good technique
|
Main Set
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50 x 10 IM Order
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1:20 5 sec rest
|
Other
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Stand near wall and with clock set on 7 secs do flip turns emphasising speed and strong push off
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do this for 3:00
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Other
|
200 IM
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none
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Warm-Down
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200 breast 100 back
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none but do slower than usual
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Other
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streaching of arms, legs, and back
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none
Total = 3000 SC Yards
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