Gary Galbreath, Head Coach of the Columbia Swim Club, formerly of the Dayton Raiders
This set was originally published to the blog in 2010.
Here’s a set we did Saturday morning. Just as a reminder it’s base building time! We did it SC meters. Everyone was on the same cycle. The Kick part was the chance to catch up if the were struggling with the Times. It’s just a good Aerobic set. Total 8800 meters
25 Kick@ 30
4 x 50 @ 45 Descend 1-4
Free
75 Kick@ 1:30
4 x 100 @ 1:30 Descend 1-4
25 Stroke/50 Free/25 Stroke
125 Kick @ 2:30
4 x 150 @ 2:05 Descend 1-4
Free
175 Kick@ 3:30
4 x 200 @ 3:00 Descend 1-4
BackStroke
225 Kick @ 4:30
4 x 250 @ 3:15 Descend 1-4
Free
275 kick@ 5:30
4 x 300 @ 4:30 Descend 1-4
100 IM/100No Free/100 Free
325 Kick @ 6:30
4 x 350 @ 4:25 Descend 1-4
Free
375 Kick@ 7:30
4 x 400 IM @ 6:30
#1 4 x 100 IM
#2 100IM/200 IM/100IM
#3 2 x 200 IM
#4 Reverse 400 IM
8800 meters
The Swimming Wizard 