Brad Herndon, Greensboro Community YMCA
This set worked real well for some fast 200 free and 100 Stroke times this weekend, takes 44 minutes, 11 mins a round, they did this 2 weeks out and were right on their 200 FR and 100 stroke goal times:
4x
3 x 175 FR @ 2:20 (hold goal 200 Fr time)
1 x 75 Stroke Fast @ 1:00
1 x 50 Stroke Fast @ 1:00
1 x 25 Stroke Fast @ 1:00
1 x 25 EZ @ 1:00 (start early after the 25 stroke fast)
Stroke = Swimmer chooses OR some did IMO by Round, but 4th Round = Fly-Back-Breast on the 75, then drop down by choice to finish with 25 of your best stroke (other than fr)
The Swimming Wizard 
How did this translate to swimmers hitting those goals? Was it a good predictor? I’ve heard of doing 475s to predict a 500 time, but the 175s seem very off from what they are actually capable of in a 200. For example, I had one swimmer swim a 2:06 175 but her best time in the 100 free is a 1:08, so how would that translate at all? Or is it just to practice going fast and see how fast that goal time actually is?
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It sounds like your swimmer is getting faster. Looks to be holding 34s 50yd in her best 100 time, and at practice in the 175 is holding 36. I do think the 175 will always be under their goal 200, but could be used as a predictor if you say the 175 could be their goal 200 time -5 sec.
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