Brian Ruffles
Head Coach & Aquatics Director
Coe College Swimming and Diving
Three Rounds of:
7 x 100 @1:10/1:05/1:00
7 x 50 @:30/:35/:40
In each round the 100s interval decrease by :05 and the 50s increase by :05. The 50s starting interval should be challenging while the 100s are more manageable. You can customize it in many ways. I have done the 100s free with the 50s specially, the 100s specialty with the 50s kick, or really whatever fits the group with the time of year. I would make sure that the last round of 100s is not the interval that is too fast for them to make as the first two rounds will take a lot out of them. If they make the set they join the prestigious 21 club!
The Swimming Wizard 
The last round of 100s should be 1:00.
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