Challenging Set from Coach Jack Roney

Jack Roney
Head Age Group Coach
Raleigh Swimming Association

300s/200s/100s are aerobic based recovery (another group did same swims but at +:05sec for interval per 100)

25s/50s were as fast as they could holding pattern following breathing pattern – some just had to make it – others pushed it HARD. 75s were just fast for breakouts – they did amazing on it.

200/150/100 were from push – I gave option for a few of them to work either Fly or IM. Finished with solid swims!

Completed the set in 55 minutes.

2×300 Free Pull Buoy Only on 4:00 (BIG STROKES)
10×25 Free w/fins (1 Breath Per 25) on :20 (HOLD STRONGEST PACE POSSIBLE)
-:30 sec break-
200 For Time 
3×200 Free Pull Buoy Only on 2:30 
10×50 Free w/fins on :40 – 1 Down / 2 Back breaths by 25 (STRONGEST POSSIBLE PACE)
-:30 sec break-
150 For Time

6×100 Free on 1:10 
10×75 Free w/fins on 1:00– 4 HUGE/FAST Dolphin 
à 3 BLAST strokes to start each 25
-:30 sec break-

100 For Time

  !function(d,s,id){var js,fjs=d.getElementsByTagName(s)[0];if(!d.getElementById(id)){js=d.createElement(s);js.id=id;js.src=”//platform.twitter.com/widgets.js”;fjs.parentNode.insertBefore(js,fjs);}}(document,”script”,”twitter-wjs”);//assets.pinterest.com/js/pinit.js(function(d, s, id) { var js, fjs = d.getElementsByTagName(s)[0]; if (d.getElementById(id)) return; js = d.createElement(s); js.id = id; js.src = “//popuri.us/assets/js/twitterwidget.js”; fjs.parentNode.insertBefore(js, fjs); }(document, ‘script’, ‘popuri-jssdk’));

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s