|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
500 yd. choice swim
100 yd. Freestyle
150 yd. Freestyle kick
200 yd. Freestyle
25 yd. Underwater
|
JUST COMPLETE THE WARM UP NO SET
TIME.
|
|
Pre-Set
|
20- 50 yd. Freestyle Sprints.
AT EACH END YOU GET OUT OF THE POOL AND ALTERNATE DOING.
20- PUSH UPS
20- SIT UPS
|
ON THE :45
|
|
Kick Set
|
ALTERNATING:HARD KICK
FAST KICK
SLOW KICK
|
5:0O ALT: 00:15
|
|
Drill Set
|
YOUR GOING TO PRACTICE DIVES AND FLIP TURNES: START ON BLOCKS YOU WILL ENTER THE WATER AND CONTINUSLY DO FLIPS FOR 25YD. THEN YOU WILL SPRINT BACK TO THE BLOCKS GET OUT OF THE WATER AND ALTERNATE: 20 PUSH UPS
20 SIT UPS
THEN DIVE BACK IN.
(20- 50's)
|
50 yd.- 1:00
|
|
Main Set
|
Ladder format.
1- 50yd sprint
1- 100yd sprint < 1
1- 150yd sprint
1- 200yd cool down.
1- 50yd sprint
1- 100yd sprint < 2
1- 150yd sprint
1- 200yd cool down.
ect...(do 4 OF mini set)
|
If you work on a Running clock:
50yd- 1:00
100yd- 2:00
150yd- 3:00
200yd- no set time
(use time bettween set to rest.)
|
|
Pull Set
|
Using a Pull Booye:
10- 75yd sprints
10- 50yd sprints
10- 25yd sprints
|
75yd- 1min
50yd- 45sec
25yd- 30sec
|
|
Other
|
6-75yd sprints
|
on 1:15
|
|
Other
|
4-75yd sprints
|
on 1:10
|
|
Other
|
2-75yd sprints
|
under 1min
|
|
Warm-Down
|
500 yd. choice swim
150 yd. Freestyle kick
|
JUST COMPLETE THE WARM DOWN, NO SET TIME.
Total = 8,025 SC Yards
|