Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
This set is designed for the swimmers to achieve near-race-pace speeds and progress in intensity through the set.
4 x 175 @ 3:30 Beat your best 200 time
400 ez swim
6 x 90 (float the last 10)@ 3:00 Beat your best 100 time
400 ez swim
8 x 50 @ 2:30 Be within 2.0 sec of your best 50 free time or within 1.0 of your dive P100 time (see the Race Pace Calculator to determine this time).
Done correctly, the athlete will be swimming at 88% of 200 race pace on the 175s, at 90% of 100 race pace on the 90s, and at least 90% OF 100 race pace on the 50s.
The Swimming Wizard 
Pse explain 8 x 50 @ 2:30. Its not possible to swim 400 in 2:30 and unlikely you want to do 50 on 2:30
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In this case, we actually did the 50s on a 2:30 interval. We were asking the swimmers to be quite fast and we were trying to run 3 heats with only one athlete in a lane at a time, so we did them @2:30.
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