Swimmin’ with Shreveport

Dustin Myers
City of Shreveport Swim Team

LCM
This is a freestyle set working on pace with some active recovery mixed in.  The intervals are the ones we used, but you can adjust to your athletes ability level. 

10 x 150
odds = moderate free breathing every 3  @  2:30
evens = desc 1-5 from moderate to fast  @  2:15

10 x 100
odds = moderate free breathing every 3  @  1:50
evens = at 400 pace  @  1:30

10 x 50
odds = moderate free breathing every 3  @  1:00
evens = at 200 pace or faster  @  1:00