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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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400 im drill
400 im full
5*50 free on 1:00
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none exept on free
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Pre-Set
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10*50 breast on 1:00
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swim plus rest (example: if swim a 53 on the 1:00, you get 7 seconds rest)
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Main Set
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8*25 breast on :30
100 free on 1:45
4*50 breast on :55
100 free on 1:45
2*100 breast on 1:40
100 free on 1:45
200 breast on 3:20 (hard)
100 free on 1:45
2*100 breast on 1:40
100 free on 1:45
4*50 breast :50
100 free on 1:45
8*25 breast on :25 (hard)
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continous
take 2 minutes rest after the entire set is complete then do the next one
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Kick Set
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10*100 breast/breast kick
odds: kick
evens: full stroke breast
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on kick: 2:00
on full stroke: 1:45
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Other
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SPRINTS!!!
do sprints for rest of workout till you run out of time
ALL BREASTSTROKE
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1:00 rest between each sprint
try to do each sprint at a 50m race pace
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Total = 4550 SC Meters
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