Ryan Woodruff
Head Coach
Lynchburg YMCA
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Ryan Woodruff
Head Coach
Lynchburg YMCA
The Swimming Wizard 
So 100 bk or br slow :)then every 100 after has to be a time drop or you start back at #20?
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Athletes were instructed to start off at their 1000 pace, based on a broken 1,000 we did two weeks prior. This is definitely not slow.
The goal is to make every successive 100 faster. If a swim isn't faster than the previous one, they go back up to 1,000 pace (but not back to the beginning of the set).
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how did you administer the broken 1000 of back or breast? How far off their 200p was it approximately?
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The broken 1,000 was done as 5 x 200 @:30 rest. Avg pace was approx 6 seconds slower than 200 race pace. When we did the 20 x 100 set, most swimmers were able to get down to P200, and several got down to P200 minus 3 seconds.
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Got it….thanks
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