Mile Simulator

Ryan Woodruff, Firefish Aquatics, Lynchburg Virginia

LCM

Here is one for your 1500 swimmers. I like it for mimicking the feel of the race and the race pattern in a practice setting.

4 x 150 at 90% effort @ 2:00 (or :10 rest)

3 x 150 at 95% effort @ 2:10 (or :20 rest)

2 x 150 fastest possible average @ 2:20 (or :30 rest)

1 x 150 all out (must be faster than the 2 x 150)

You might decide to add up the total time and treat it like a broken mile for time, or maybe look to hit race pace on the 3 x 150 and be faster than pace on the 2x and 1x 150.