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

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