21 Club

Brian Ruffles

Head Coach & Aquatics Director

Coe College Swimming and Diving

Three Rounds of:

7 x 100 @:1:10/1:05/1:10

7 x 50 @:30/:35/:40

In each round the 100s interval decrease by :05 and the 50s increase by :05.  The 50s starting interval should be challenging while the 100s are more manageable.  You can customize it in many ways.  I have done the 100s free with the 50s specialty, the 100s specialty with the 50s kick, or really whatever fits the group with the time of year.  I would make sure that the last round of 100s is not the interval that is too fast for them to make as the first two rounds will take a lot out of them.  If they make the set they join the prestigious 21 club!

This set was originally published here on October 31, 2015.

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