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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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150 Free
150 Fr Kick
150 Fr pull
150 Choice
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Nice and slow, stretching all muscles (but no more than 15/20 minutes)
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Pre-Set
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16x25 sprints (4 of each stroke)
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Do in I.M. order
starting on blocks, jogging
back around pool to blocks.
Older kids in
middle lanes
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Main Set
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24x25 i.m. order
drill down
climb out of pool 10 push ups
sprint back
25 curl ups
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your choice but I suggest no time limit- aka non stop
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Main Set
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200 slow (choice)
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Main Set
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Pull out all lane lines
Swim width of pool
25 times- dive in swim underwater
to wall, climb out and repeat
till done.
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non-stop till done
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Warm-Down
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10 min tread water
more fun if you have a ball to
bop around
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Warm-Down
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300 easy
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none
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Total = 2400+ SC Meters
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