District of Columbia Recreation and Parks Masters Swim Team

District of Columbia Recreation and Parks Masters Swim Team

Suggested Sets : Freestyle

Long Course Only (please)

2 x 300 FrĀ  Descend

3 x 200 Fr Descend

6 x 100 Fr Descend

Super 500

Sprint Set – each 25 is on 30 seconds

  • 25-75
  • 50-25-25
  • 50-50
  • 75-25
  • 50-25-25

Two versions:

  • All freestyle
  • IM order (25s fly, 50s back, 75s breast)

1000 warm up (Larry style it!)

10 x 100 – 1:20 interval

5 x 1000 Free – 20s rest between