|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
200 s.k.i.p.s.
|
none
|
|
Kick Set
|
12 25's
hard/easy
easy/hard 3 times
easy
hard
|
:45 sec.
|
|
Main Set
|
15 100's
1-3 free
4-6 stroke
7-9 IM
10-12 free
13-15 free
|
1-3 @ 1:50
4-6 @ 2:00
7-9 @ 2:00
10-12@1:45
13-15@1:40
|
|
Other
|
4 50's Free hold your times
2 times through
|
:40sec 1 min. rest in between
|
|
Drill Set
|
8 25's Butterfly
work on tequnie
|
:55 sec.
|
|
Warm-Down
|
300 breath control
3 down
5 back
|
none
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Total = 4100 SC Yards
|