Ryan Woodruff, Lynchburg YMCA
This set was a good challenge for our group in the second week of practice. For backstrokers, this set was all backstroke. For IMer/Fly types, they went 50fly/50back and could choose either stroke to do for the drill.
The main idea is to have the discipline and sense of pace to successfully drop time on the 100s nine times in a row. By the end of the set, those who were diligent were cooking pretty good. Intervals were set to be moderately challenging so that swimmers could slack off completely on the first one or two 100s. 1:20/1:30/1:40 represent A/B/C intervals for three different levels of swimmers.