Coach Alex Morris, KC Blazers
Here is a set we used with our National group to reinforce technique quality and race endurance on 200s of stroke. The 25s and 75s should be primary stroke (Or 3 rounds prime, 2 rounds of a secondary stroke). The swimmers chose their intervals on the 75s based on the stroke they were doing and ability, then the rest interval at the end of each round designed to bring the whole group back together to start the next round
5 rounds:
4×25 on :30, 1 form/DPS, 1 build, 1 hold, 1 fast
4×75 hold form and stroke count @ :55/1:00/1:05
50 sprint kick @ :50 (body line kick w/snorkel)
3×50 choice ez @ :50
About 20-60sec Rest to regroup before starting next round
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The Swimming Wizard 