Ryan Woodruff
Head Coach
Parkland Aquatic Club
After a big freestyle set (6,000) for our main set today, we used the follow-up set below. Swimmers had the option to continue to swim at anaerobic pace or swim aerobically and focus on details. Color paces are based on a T30 test and Jon Urbanchek’s training tables.
SCY
6 x 100 Free @1:30
Swimmers have the option of swimming at these paces or swimming at White pace for all of them and doing 6 or more dolphin kicks off every wall.
#1 – White
#2 – Pink
#3 – Red
#4 – White
#5 – Red
#6 – Blue
The Swimming Wizard 
And how was the “big freestyle set”?
LikeLike
Good – 6,000 total, in chunks no bigger than 500 at at time, swum near or below T30 pace.
LikeLike
nice idea, thanks for sharing...
LikeLike