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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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1 X 500 Free
Odd 100's - Free
Even 100's Best Odd Stroke
400 IM
Scull/Kick/Drill/Swim By 25 For Each Stroke. Lane Captian
Assigns Drill.
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No Interval
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Pre-Set
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2 X 100 Free
First 50 - Fast
Next 25 - Recovery
Final 25 - Race Pace
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After Each 100 Rest 20 Seconds
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Pull Set
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1 X 300 Free w/Paddles & Buoy
Breath On 3 then 5 By 50
5 X 100 w/Buoy (No Paddles)
One 25 Breast
Next 50 Free
Last 25 Free
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On 300 - Not Fast, But Not Slow
On 100's - Rest 15 Seconds After Each 100
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Kick Set
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3 X 100 Dolphin Kick w/Fins
Streamline On Back
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Rest 15 Seconds After Each 100
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Main Set
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All Freestyle
8 X 100
8 X 75
8 X 50
1 X 100
8 X 25 Free (No Breath)
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4 @ 1: 30, 4 @ 1:25
4 @ 1:10, 4 @ 1:05
4 @ 0:45, 4 @ 0:40
EZ
25's - On 30 - No Breathing
You Can Make It!
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Warm-Down
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1 X 500
Odd 100's - Free
Even 100's - Best Odd Stroke
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EZ - Relax & Streach Out
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Total = 4800 SC Yards
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