Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
I am a fan of sets that give swimmers specific objectives to achieve. This one uses a swimmer's lifetime best 500 time. This means you could have every swimmer on a different interval for the main set, but this can also promote responsibility and good clock awareness.
Warm-up
4 X 300 FREE
#1 – 25 KICK/25 SWIM @ 5:00
#2 – 25 6-3-6/25 SWIM @ 4:30
#3- 25 SIX-COUNT HIGH ARCHER/25 SWIM @4:10
#4 – 25 CATCHUP/25 SWIM @ 3:50
1:00 REST
“BEST 500” = YOUR BEST TIME ROUNDED UP TO NEAREST 5 SEC MARK
ROUND 1 – SWIM NO EQUIP
ROUND 2 – PULL (BUOY OPTIONAL)
ROUND 3 – PULL OR SWIM (YOUR CHOICE)
———-
1 X 400 @ “BEST 500”
3X 1 X 425 @ “BEST 500
1 X 450 @ “BEST 500”
1 X 125 SMOOTH BACK AND REGROUP FOR NEXT ROUND
———
1 x 475 All out Goal: Beat your best 500 time
Warm-down set
9 X 50 @ 1:00 12.5 SCULL / 12.5 BUILD TO FAST TURN / 25 SMOOTH SWIM
The Swimming Wizard 