Freestyle with the Northern Kentucky Clippers

Jason Roberts

Head Coach, Northern Kentucky Clippers
The idea of this set was to start out with a decent pace on the 100’s and descend them down to pace for 1650, while starting off with a very fast 600. I have a young group of boy distance swimmers so these ceiling times were challenging. Our top boy was 6:016:046:01 and on last round of 100’s was :58.4 

6 x 100 on 1:10 Pace for 1650 +:02
1 x 600 on 7:00 AFAP (Boys=6:06)
1 x 100 on 2:00 Recovery
6 x 100 on 1:10 Pace for 1650 +:01
1 x 600 on 7:00 Fast (Boys=6:12)
1 x 100 on 2:00 Recovery
6 x 100 on 1:10 Pace for 1650 +:00
1 x 600 on 7:00 Fast (Boys=6:18)
1 x 100 on 1:30 Recovery

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