Ryan Woodruff, Lynchburg YMCA
SCM
This was a solid quality set for us recently. Swimmers were instructed to pick a stroke and stick with it for all 7x 75s of a round. We did this in short course meters — if we were doing it in short course yards I probably would cut the intervals down to 1:10 or 1:15. The 1:20 gave most our swimmers between :25 and :40 rest on each 75. The challenge is to hold your time as the repeats increase and then go even faster off the blocks in the last one.
The Swimming Wizard 