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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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200 Free
200 Kick
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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
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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
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no set time, emphasis is on doing the drills corectly
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Kick Set
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200 kick
100 freestyle kick
50 butterfly kick
50 breaststroke kick
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2:00
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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
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Main Set
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50 x 10
IM Order
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1:20
5 sec rest
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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
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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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