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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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do 8*300s
1-4 are swimming
5-6 are kicking with a board
7-8 are drills from your coach
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1-4 are on 4:20
5-6 are on 6:00
7-8 are on 6:30 with slow and good drills
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Pre-Set
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8*200 alternating freestyle and backstroke
6*150 alternating breaststroke and freestyle
4*100 alternating fly and freestyle
2*50 all out freestyle try and be within 1.5seconds of your best time
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8*200 on 2:30 and the backstroke on 2:35
6*150 on 2:00 and breaststroke on 2:30
4*100 on 1:15 and the fly on 1:25
2*50 free all out on 2:00
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Main Set
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1*300 working hard as you can
2*200 leaving 10 seconds behind your teammate and catch up to them and the one who goes first will do push ups if they catchup to you.
4*100 try to negative split these
8*50 doing these all out
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1*300 try to do it under 3:20
2*200 on 2:30
4*100 on 1:30 do the first 50 on 28 and try to beat that on your second one
8*50 are on 1:30 holding 26 seconds
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Pull Set
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1*1000 pull with Paddles
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1000 on 12:00
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Kick Set
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8*100 with a board
4*50 with out a board working on rolling your hips
1*50 all out kick as fast as you can go
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8*100 on 1:30
4*50 on 1:00
5min break
1*50 on what ever
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Warm-Down
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200 at least
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Total = 7200 SC Yards
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