Ryan Woodruff
Head Coach
Parkland Aquatic Club
Try this one for a good race-pace set.
6 x 50 @ 1:00 at P200
200 easy swim @ 4:00
4 x 50 @ 1:00 at P200
2 x 25 @ :30 at P100
200 easy swim @ 4:00
2 x 50 @ 1:00 at P200
4 x 25 @ :30 at P100
200 easy swim @ 4:00
6 x 25 @ :30 at P100
200 easy swim @ 4:00
The Swimming Wizard 
Good lord coach, were your kids actually able to hit 200 & 100 pace throughout? Was it FR or #1?
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They did well though most missed at least one 25. Boy, did it burn!
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