Freestyle Set After the Main Set

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.

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

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