Ryan Woodruff
@WoodruffRyan
You can use this set to build up race habits and teach the desired race pattern. We put a watch only on the 4th 200, 100, and 50.
4 x 200 @ 3:30
#1 – 50 fast/150 ez – make the 2nd turn as good as the first
#2 – 100 fast/100 ez – hold tempo steady from 1st to 2nd 50
#3 – 150 fast/50 ez – work the 3rd 50 faster than the 2nd
#4 – 200 for time – put it all together!
100 easy
4 x 100 @ 2:30
#1 – 25 fast/75 ez – work breakout and hit the first turn dead on
#2 – 50 fast/50 ez – work 2nd turn as fast as the first
#3 – 75 fast/25 ez – strong kicking on the 3rd 25
#4 – 100 fast for time
100 easy
4 x 50 @ 1:30
#1 – 15m fast – work on the breakout
#2 – 25y fast- be aggressive into the turn
#3 – 40y fast then cruise to a perfect finish
#4 – 50 fast for time
The Swimming Wizard 