Race Pace 50s the Hard Way

Ryan Woodruff
Head Coach
Lynchburg YMCA

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Recently, I have become concerned that our race pace work was too “sterilized” (meaning it doesn’t mimic the conditions of a race), so the idea here was to keep their heart rate up in between the groups of 50s by setting an interval that didn’t allow them to swim slowly or recover completely.  For some athletes, this set was a great success while others (typically the more sprinter types) really struggled.  Our swimmers all have pace cards so they can quickly know exactly what pace+1 etc is. All 50s were choice but swimmers were strongly encourage to do each round of 50s of a single stroke.

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