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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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Relax and stretch - about 15 minutes here
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200 easy swim rest 30 secs
200 pull start easy; end hard; rest 30 secs
200 kick start easy; end hard;
rest 60 secs
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Main Set
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swim or pull or break it up;
set time about 33 minutes;
use your discretion on speed on each distance.
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1x25 on 30
1x50 on 60
1x75 on 1:30
1x100 on 2:00
1x125 on 2:30
1x150 on 3:00
1x175 on 3:30
1x200 on 4:00
1x175 on 3:30
1x150 on 3:00
1x125 on 2:30
1x100 on 2:00
1x75 on 1:30
1x50 on 60
1x25 on 30
Rest 1 minute
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Drill Set
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push these hard - sprint up, rest back - set time is about 4 minutes
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4x50 sprint freestyle down - rest back on breast stroke
1 minute each 50
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Warm-Down
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relax and unwind
concentrate on technique and loosening up muscles.
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swim for 8 minutes - about 300 yards or so - your choice in strokes.
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Total = 2500 SC Yards
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