|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
10*100 IM
1-60%
2-65%
3-75%
3-85%
1-all out
|
every 2:00
|
|
Kick Set
|
800 kick FAST!
100 fly
100 back
100 breast
100 free
|
none
|
|
Pre-Set
|
5*400 IM
1- 65%
1- 75%
2-80%
1-90%
|
every 6:00
|
|
Drill Set
|
800 drill
100 fly
100 back
100 breast
100 free
|
none
|
|
Main Set
|
8*500 free
450 75%+50 90%
400 75&+(2*50) 85%
350 75%+(3*50) 85%
300 75%+(4*50) 85%
250 75%+(5*50) 85%
200 75%+(6*50) 85%
150 75%+(7*50) 85%
100 75%+(8*50) 85%
|
after long distance 20 sec rest
between 50's 10 sec rest
after 500 1:00 rest
|
|
Pull Set
|
3*200 pull
1st easy
2nd 65%
3rd 75%
|
every 3:45
|
|
Main Set
|
5*400 free
350 75%+50 85&
300 75%+100 85%
250 75%+150 85%
200 75%+200 85%
100 80%+300 90%
|
after 1st distance 20 sec rest
after 2nd distance 1:00 rest
|
|
Drill Set
|
8*100 drill free/IM
65%
|
every 2:00
|
|
Main Set
|
2*400 all out free
|
every 6:00
|
|
Warm-Down
|
400 easy technique try to get loose of this hard practice
|
none
Total = 14000 SC Meters
|
