Ryan Woodruff, Lynchburg YMCA
We did this set this week when most of our swimmers were done competing for the season. A handful of swimmers still have Y Nationals ahead, and I wanted to keep everyone focused on hitting their race paces.
8 x 50 at P200 (with incentive)
#1-4 @ 1:00
#5-6 @ :50
#7-8 @ :40
For every 50 made successfully at P200, we took one rep off a planned set of 100 burpees in the dryland session that would follow. With 13 swimmers in the pool (thus 104 total 50s), it was possible that we would have zero burpees to do. The :50 and :40 intervals proved to be quite tough and we ended up doing 42 burpees.