Set Category
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Set Description
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Set Intervals
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Warm-up
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Work on gradually increasing heart rate to about 80%
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8x200m all on the 3mins as; 1.F/S 2.IM
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Pre-Set
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4x100m on 1.40 as; 50mDrill 50mSwim
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Main Set
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Working Heart Rate at 70 - 85%, so it should be at about 170-180bpm
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4x400m F/S on 5.30 4x200m F/S on 2.40 4x400m F/S on 5.10 4x200m F/S on 2.30
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Warm-Down
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Use your pull buoy as a kick board during the kick during this set.
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8x100m on 1.50 as; 50m kick 50m Pull
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Total = 7600m SC Meters
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