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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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1000 skips:
200 swim
200 kick (no fins)
200 IM drill
200 pull (no paddles)
200 swim
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none
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Pre-Set
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8x25 half fast/half easy
THEN
20x75 all out free
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8x25 on :50
1st 10 on 1:05
2nd 10 on :55
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Drill Set
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12x25 drill IM order
3 fly
3 back
3 breast
3 free
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:45
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Pull Set
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10x100 pull (no paddles) hold fastest pace
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1:15
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Kick Set
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20x50 kick, with fins, streamline kick no boards whatsoever
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1:00
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Main Set
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20x100
10x200
5x400
100 EZ
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20x100:
1x100 on 1:05
1x100 on 1:15
2x100 on 1:05
2x100 on 1:15
3x100 on 1:05
3x100 on 1:15
4x100 on 1:05
4x100 on 1:15 You should be under 1:00 for every single one of these
10x200:
1st 5: fly on 2:45
2nd 5: back on 2:30
3rd 5: breast on 3:00
4th 5: free on 2:20
5x400:
1st on 5:00
2nd on 4:45
3rd on 4:30
4th on 4:15
100 EZ on 2:00
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Warm-Down
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500 EZ drill: paddles, snorkel, fins, pull buoys, or boards
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none
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Other
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1x200 for time
1x100 for time
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go at the most :05 slower than your fastest
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Warm-Down
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100 EZ
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Total = 12000 SC Yards
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