SCY Warm up 1 x 200 3:10 2 x 150 2:30 4 x 75 IM/stroke 1:30 3 x 100 1:30 4 x 50 descend :50 Kick set 4 x 125 last 25 fast 2:45 IM/stroke set 4x 1 x 50 stroke 1:15 1 x 25 free easy :45 1 x 75 IM/stroke strong 1:30 RD1 fly, RD2 back, RD3 breast, RD4 choice Free/pull set 4 x 200 neg split 3:00 4 x 150 last 50 strong 2:15 4 x 100 descend 1:30 4 x 50 strong :45 Warm down 4 x 50 1:00 Total: 4600
SCY Warm up 3 x 100 1:45 4 x 75 IM 1:30 3 x 100 1:30 4 x 75 kick 1:45 6 x 50 desc 1-3/4-6 :55 Free sprint set 1 x 50 easy 1:15 1 x 50 fast 85-90% 1:00 1 x 50 easy 1:15 2 x 50 fast 85-90% 1:00 1 x 50 easy 1:15 3 x 50 fast 85-90% 1:00 1 x 50 easy 1:15 IM/stroke set 1 x 25 fly :40 1 x 50 back 1:05 1 x 75 breast strong 1:30 1 x 100 free 1:45 1 x 25 free :40 1 x 50 fly 1:05 1 x 75 back strong 1:30 1 x 100 breast 2:00 1 x 25 breast :40 1 x 50 free 1:05 1 x 75 fly strong 1:30 1 x 100 back 1:45 1 x 25 back :40 1 x 50 breast 1:05 1 x 75 free strong 1:30 1 x 100 fly 1:45 Free/pull set (Charles Denault's favorite set) 3 x 100 1:40 1 x 125 1:40 2 x 100 1:40 2 x 125 1:40 1 x 100 1:40 3 x 125 1:40 Warm down 4 x 50 1:00 Total: 4550