There is a 100 meters warm-up before all of these sets.
Endurance Sets:
250 on 4:00/4:30
3×75 on 1:30
200 on 3:30
3×75 on 1:30
150 on 3:00
3×75 on 1:30
100 on 2:00
3×75 on 1:30
50 on 1:00
10×25 on 0:30
50 fly for warm down
Total: 1950
10 suicides. Start on the 2 meter mark and swim to the 5 meter then back to 2… until reach the other 2 meter mark.
Forward is Free Style, back is Back Stroke
Total: Depends on pool length
4×50 on 1:00
3×100 on 2:00
2×150 on 2:30
2×200 on 3:00
2×150 on 2:30
3×100 on 2:00
4×50 on 1:00
Total: 2000
Normal sets:
10 sets of:
100 on 2:00
2×50 on 1:00
50 fly for warm down
Total: 2050
3×200 on 3:30
10×50 on 1:00
3×200 on 3:30
10×25 on 0:30
50 fly for warm down
Total: 2000
2×250 on 4:00/4:30
5 Boris IMs (Free, Back, Breast, Fly) on 2:00
2×250 on 4:00/4:30
5 Boris IMs on 2:00
50 fly for warm down
Total: 2050
5 sets of:
100 free on 2:00
100 (free, back, free, fly) on 2:00
10×50 (head up) on 1:00
Total: 1500
