Jason’s Set

Set Category Set Description Intervals

Warm Up 200 Free 6:00 (45s p 25)* Commented [JY1]: No Interval; 5:00 to complete entire
200

Pre-Set 200 Kick w/ Fins 4:00 (30s p 25)* Commented [JY2]: No Interval; 4:00 to complete entire
200

200 Pull w/ Paddles 6:45 (~50s p 25)* Commented [JY3]: No Interval; 5:45 to complete entire
200

Main Set 2x50 Sprint (block) 55s; 30 SRI Commented [JY4]: Set Interval: 55s for each 50. 30s rest
2x25 Sprint (block) 40s; 30 SRI after each 50
Commented [JY5]: Set Interval: 30s for each 25. 30s rest
after each 25
200 Breast 6:45 (~50s p 25)*
Commented [JY6]: “Breather”; if extra time, rest.

4x100 IM 3:00 SI; 20 SRI Commented [JY7]: Set Interval: 3:00 per 100m. 20s rest
after each 100m

Warm Down EZ SWIM 3:40 (until total 45:00)

*if set completed early,

remaining time = xtra rest