Ryan Woodruff, North Carolina Aquatic Club
Every set has a distinct purpose.
#2 – Race-pace training for the 500 free.
This is essentially a broken 500.
20 x 25 @ :20 (for swimmers with best times 5:40 or faster)
or @ :25 (for swimmers with best times 5:40 – 7:00)
or @ :30 (for swimmers with best times >7:00)
Every 25 has the same breathing pattern. Always flip and put feet on the wall. Coach times and records each 25. Give swimmers a longer cool down after the set and add up the times. For best results, figure out each swimmer’s 500 pace (to the 10th of a second) per 25 before starting the set to give them a specific goal.