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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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200 SPKS
1x200 pull
6x25 kick
4x25 drill (Catch up)
1x200 Smooth
6x25 streamline kick
4x25 opp. arm drill
1x200 stk/free by 50
6x25 stk drills
4x25 free long stroke (count strokes)
1x200 smooth
6x25 stk drills
4x25 free smooth
200 Free
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4:00
3:00
:35
:30
2:50
:30
:30
2:55
:30
:30
2:40
:30
:30
2:30
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Main Set
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1x400 Free smooth
4x50 Kick
1x300 Free smooth
4x50 drills alt. stk free by 50
1x200 free build
4x50 free smooth
1x100 free strong
4x50 free dec. 1-4
rest
1x200 Hard
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Int. Pace
5:20 1:20
:55 1:50
3:55 1:18
:50 1:40
2:30 1:15
:45 1:30
1:10 1:10
:40 1:20
:45 REST
2:20 1:10
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Main Set
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1x200 Broken
(10 seconds between 50s. Subtract 30 seconds from total time.)
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AT MAX!
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Warm-Down
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200
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WD
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Total = 4600 SC Yards
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