|
Category |
Description |
Intervals |
Dist |
|
Warm up |
600m Choice |
None |
600 |
|
|
|
|
|
|
Pre Set |
200m Choice Drill |
None |
200 |
|
|
|
|
|
|
Main Set |
10 x 100m F/C |
On 1m 45s |
1000 |
|
|
|
|
|
|
Stretch Set |
200m F/C Pull - long easy strokes |
None |
200 |
|
|
|
|
|
|
Stroke Set |
4 x 100m No.1 |
On 2m |
400 |
|
|
|
|
|
|
Warm Down |
100 B/s , 100 F/c |
|
200 |
|
|
|
Total |
2600 |