Set Category
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Set Description
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Set Intervals
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Warm-up
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Swim until you feel warmed.
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about 15 minutes or something of that nature.
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Pre-Set
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6x 50 on descend it man ok
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1:10
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Main Set
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5 x 100 swim a pretty fast speed like so its feelin like oh im tired but im not too tired but almost
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1 min rest after each
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Main Set
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1 x 500 my best practice 500 is 5:10, try to beat the Ratio!
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no interval just go with in 15 seconds of your 5 100s added together.
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Main Set
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1 x200 off blocks 2 x 100s off blocks 4 x 50s off blocks
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These should all be fast like 95% of your best time. They should get your heart over 30 beats in 10seconds. 200 on 10 minutes, 100s on 8 minutes, 50s on 6 minutes
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Drill Set
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whatever you want
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do some of your favorite drills. My favorite is dont do anything and get yelled at.
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Warm-Down
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warm yourself down you did a great job so did i for making this. Im gonna go workout again. Come to North if you want to see me and get my autograph or the pretty fast kids'.
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Total = Dude SC Yards
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