We performed this set in a SCM pool. Most swimmers found the goal time on #1 only moderately challenging and found the goal time on #3 extremely challenging, and a few succeeded in making all three multiple times. The 3 x 50 served as a sort of “pre-set” and the 400 was meant as a mindful recovery swim. Swimmers could do the 175s any stroke or as IM (200 IM minus a 25 free) and were free to change strokes by round. Interval on the 175s was determined by taking a swimmer’s best 200 LCM time, adding 20 seconds, and rounding up to the nearest interval.
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