Set Category
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Set Description
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Set Intervals
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Warm-up
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8x50 Freestyle 3x200 Free Drill 8x50 Freestyle Pull
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50's on 45 seconds 200's on 3:45
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Main Set
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300 Free Fast 3x100 Free Fast 300 Free Fast 4x75 Free Fast 300 Free Fast 12x25 Free Fast
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300's on 4:00 100's on 1:20 75's on 1:00 25's on 0:20
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Kick Set
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5x100 Free or Stroke Kick
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100's on 1:55
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Drill Set
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2x200 Stroke Drill Concentrate on good stroke
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200's on 3:45
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Main Set
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300 Stroke 4x75 Stroke 300 Stroke 12x25 Stroke
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300's on 5:00 75's on 1:25 25's on 0:25
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Warm-Down
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200 Free 60%
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No interval
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Total = 5500 SC Yards
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