September Sets

Aerobic Set SCY

Three times through the following:

• 2 x 50       Free HR 130-150 (rd1 31s, rd2 28s, rd3 27s)   on   :45
• 3 x 100     Free HR 130-150 (rd1 102s, rd2 57s, rd3 57s)  on 1:25
• 1 x 200     Free HR 130-150 (rd1 2:00, rd2 1:56, rd3 1:54)on 2:30

Threshold set LCM

Three times through the following:

• 2 x 50      Free   on :35
• 2 x 50      Back     on :40
• 1 x 50      Breast   on  :50
• 1 x 50      Fly   on  :50
• 6 x 50     free (FAST)   on  :45

Pulling  Set LCM

• 2 x 50       Back pull with band & buoy on 1:10
• 1 x 200    Free pull  with band, buoy, paddles breath 7  on 3:00
• 2 x 50       Back pull with band & buoy  on 1:10
• 1 x 200    Free pull  with band, buoy, paddles breath 7  on 3:00
• 2 x 50       Back pull with band & buoy  on 1:10
• 1 x 200    Free pull  with band, buoy, paddles breath  7  on 3:00

Kick Set LCM

Three times through the following:

• 2 x 100   Side kick with snorkel ALL OUT KICK  on 2:30
• 1 x 50     ALL OUT KICK 50% arms,  perfect turn
• 1 x as far as u can go under water kick after perfect turn on 2:30

Kick Set LCM

• 12 x 100  ALL OUT KICK best avg. w/board (avg 1:23s)  on 2:10

Kick Set SCY

6 station partner set once through.  each station has an activity while partner vertical kicks. when both finish the vertical kick and activity AND the next station is open you move on. if next station is not open continue to vertical kick until the next station is open, then switch.

1. parachute kick 25 all out, 25 medium kick “(partner vertical kicks) Switch when finished”
2. kick 25 all out against the RocketTower, kick back medium.”   “
3. drag socks  kick 12.5 all out, 25 medium kick  12.5 all out “    “
4. parachute kick 25 all out, 25 medium kick “    “
5. drag socks  kick 12.5 all out, 25 medium kick  12.5 all out “    “
6. parachute kick 25 all out, 25 medium kick “

Kick Set SCY

Four times through the following:

• 1 min vert kick elbows out any way you want.
• 1 min vert kick, alternate streamline and elbows up every 10 sec
• 1 x 150  kick, 50 easy 100 all out!    30 sec rest
• 1 x 150  kick, 25 easy 100 all out, 25 easy     30 sec rest
• 1 x 150  kick, 100 all out 50 easy kick        30  sec rest
• 4 x 25    all out, odds under water kick, evens head up fly   on “40

Quality Set SCY

• 24 x 50  freestyle best average  (24.8)      on 1:00