Working on 400 IM Splitting with Greater Philadelphia Coach Matt Sprang

Matt Sprang
Head Coach
Greater Philadelphia Aquatic Club


We did the following set 2x through:

1 x 300 Free @ 3:45 white
4 x 100 IMO @ 1:35.  Fly pace plus 5, Back, Breast, Free pace plus 2.  All from a push.
1 x 100 cruise @ 1:45
4 x 50 IMO @ :50 (pace divided by 2)

Fly pace was defined as equal to the first 100 of the swimmer’s best 200 fly
Back, Breast and Free pace were defined as equal to the last 100 of the swimmer’s best 200.

It actually went pretty well.  Backstroke was a little off for everyone while breaststroke was a little faster for everyone.

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