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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 backstroke
500 Back drill
500 Back kick
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No interval
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Kick Set
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20x100
1st 10 w/ fins
2nd 10 w/o fins
10-15 meters underwater off every wall
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1st 10 on 1:30
2nd 10 on 1:50
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Main Set
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20x100 back all out holding 5 seconds off best time
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On 1:15
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Pull Set
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6x125 all back w/ paddles and buoys
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1:50
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Main Set
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20x50 holding under :30 Miss then start over
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On :45
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Main Set
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20x25 w/ fins
Down underwater dolphin kick(no breath)
Coming back is sprint. Holding under :15. If you miss then you get to start over.
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All on :25
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Warm-Down
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500 swim backstroke
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Total = 8750 SC Yards
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