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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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1000 easy swim , including, 200 free , 200 back, 200 kick, 200 pull, 200 drill
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20 seconds rest
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Drill Set
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8*50 drill i.m 8*25 scull
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15 seconds rest
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Kick Set
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8*50 kick descend to 100%
8*25 kick underwater with fins
twice through this set
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50 every 1. minute
25 every 35 seconds 1 minute rest between each set
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Pre-Set
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400 hypoxic
2*200 pull breathing pattern 3-5
4*100 75 free +25 back
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30 sends rest between each part of the set
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Main Set
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4*50 free 1-3 all out from push 2-4 easy backstroke , twice through this set
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1-3 with 15 seconds rest 2-4 every 1.10
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Main Set
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4*4*25 fast free 100 easy between each set
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25 with ten sends rest pure speed and explosion , 100 easy back every 2 minutes
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Main Set
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2*75 broken swim 50+25 with fins 10 seconds rest between each set , 100 easy after every 75
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10 seconds rest after the first 50
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Warm-Down
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1000 swim easy, 500 backstroke , 300 pull free , 200 scull
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no intervals 30 seconds rest after each set
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Total = 5.650 SC Meters
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