Ryan Woodruff, North Carolina Aquatic Club
This set makes a good practice finisher. After a long hard set, it gets them going fast, swimming hypoxically, and working together to build some team unity.
Divide the swimmers into groups, ideally a number that can all swim side-by-side for a 25. All swimmers will swim a no-breath 25 freestyle, and one swimmer will be chosen by the coach to swim FAST no breath and given a time to beat. If that swimmer achieves the time AND all other swimmers in that group make the 25 without breathing (time doesn’t matter), the group earns a point. Repeat the exercise with each group until they earn 5 points (or any number you set). When a group gets their 5 points, they are free to go. The 25s can be done from a push or off the blocks.