Ryan Woodruff, Lynchburg YMCA Swim Team at the YMCA of Central Virginia
We did this one recently at a morning practice. Most swimmers said they liked and that it was pretty challenging.
SCY.
? x 50 Fly strong @ :40
1 x 100 Back Fast for time
1 x 50 EZ
? x 50 Back strong @:40
1 x 150 Breast Fast for time
1 x 50 EZ
? x 50 Breast strong @:45
1 x 200 Free Fast for time
1 x 50 EZ
? x 100 IM Fastest Possible Average @ 2:00
(Last one from a dive)
We ended up doing between eight and twelve 50s in each of the three sets. The top part of our group went on the intervals listed — the rest went on an interval :05 slower. My intent with the 50s was to let fatigue build gradually through repetition at speeds that would give them ~ :05 rest. Once I sensed we were starting to wobble a bit, I gave the “final 50” warning. We did a last 50 and then launched into the timed swim of the next stroke.
For the last set of 100 IMs, we did a little “stopwatch roulette ” (start a watch, then stop randomly — use the number in the hundredths pace) to determine how many we did. We got 4 – so we did three from a push and one off the blocks.
The Swimming Wizard 