Ryan Woodruff, Lynchburg YMCA
We did this set this week and got some tremendous results. Swimmers got to choose their strokes by round. The 2 x 25s with the bucket seemed to help awaken their speed for the following 100. We did this in a SCM pool.
1 x 25 fast from start @:40
2 x 25 fast resisted with a bucket @:40
1 x 25 fast (no bucket) from a push @:40
1 x 100 easy swim any stroke 2:30
1 x 100 all out from dive
1 x 400 25 kick/25 swim with paddles and snorkels