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 every forth lap is kick on your back
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none
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1000 skips: 200 swim 200 kick 200 IM 200 pull 200 swim
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none
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Drill Set
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20 x 100's the drill of your choise 5 x fly 5 x back 5 x breast 5 x free
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1:20
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Pre-Set
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20 x 150's 50 kick 50 pull 50 swim
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1:50
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Main Set
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10 x 100 fly on 1:10 10 x 100 back on 1:10 10 x 100 breast on 1:20 10 x 100 free on 1:05
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|
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10 x 400 IM's on 5:00 20 x 200 IM's on 2:20 40 x 100 IM's on 1:10 80 x 50 IM's on 40
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Kick Set
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20 x 100's kick w/ fins and board
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1:05
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Pull Set
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8 x 500's pull with paddles
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6:30
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Other
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400 IM broken for time rest 10 seconds at each 100
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with-in 20 seconds of best time
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Warm-Down
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1000 long and slow 2 x 500 easy 5 x 100's on 2:00 10 x 50's on 1:30
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Total = 36400 SC Yards
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