Gordy Westerberg, Clovis Swim Club
50 chute for feel
50 from dive on :50
3×100 at 400 pace on interval ~25 seconds rest
50 push all out
Goal of this set was to work on the middle 300 of a 400. I wanted them to go fast on the dive, not reckless, so they start the 3x100s with an elevated HR. Then apply pressure on all 3 100s. Once they are really tired, then sprint that last 50.
Results? They were way too conservative on round 1 in the dive and first 2 100s. Round 2 was better and then round 3 is where they should’ve been.