We train primarily in short course meters and compete primarily in short course yards. This set performed in the 25m pool helped to challenge our swimmers in a meaningful way at practice.
6 rounds @ 6:00
1 x 175 fast — 25 no free/25 free, goal is to beat your best 200 SCY time of the non-free stroke
1 x 125 easy freestyle
We had 26 athletes and 5 lanes, so in order to avoid a drafting effect and allow for decent fly swimming without having to dodge teammates, we performed the 175 in 4 lanes with half of the group while the other half swam the 125 easy in the 5th lane.
This turned out to be a good challenge for those who did backstroke and fly. Those who did breaststroke were generally able to make the 200 time — I would suggest setting a goal to beat it by 8 seconds or so.