Dayton Raider Mountain

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

"Who Will Survive?" Short Set for 400 IMers

Gary Galbreath
Columbia Swim Club
3 x
200 IM @ 2:30 Strong Effort
400 IM @ 5:00  Go Double the 200 Time          
7 x 50
            #1 Free (EZ) 45
            #2 Fly/Back (AFAP) @ 35
            #3 Free (EZ) @ 45
            #4 Back/Breast (AFAP) @ 35
            #5 Free (EZ) @ 45
            #6 Breast/Free (AFAP)@ 35
            #7 Free (EZ) @ 45
AFAP = As Fast As Possible
Coach Galbreath has been a frequent contributor.  See his other posts here.