Set Category
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Set Description
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Set Intervals
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Warm-up
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200 Kick 200 Pull 200 Choice
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No intervals, but don't loaf it.
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Pre-Set
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12x75's 1-3 rotate drill for a 25 4-6 rotate build for a 25 7-9 rotate sprint for a 25
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1:10 for 1-9 :50 or better for 10-12
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Main Set
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20x200's
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1-4 your best time plus 25 seconds 5 FAST 6-9 your best time plus 20 seconds 10 FAST 11-14 your best time plus 15 seconds 15 FAST 16-19 your best time plus 10 seconds 20 your best time plus 5-10 seconds
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Kick Set
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10x100's Kick
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1:30-1:50 Keep a steady strong pace throughout the set.
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Warm-Down
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400 Easy
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No interval, but strong good stroke.
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Total = 6000 SC Yards
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