Challenging Set from Coach Jack Roney

Posted on by rdwoodruff

Jack Roney
Head Age Group Coach
Raleigh Swimming Association

300s/200s/100s are aerobic based recovery (another group did same swims but at +:05sec for interval per 100)

25s/50s were as fast as they could holding pattern following breathing pattern – some just had to make it – others pushed it HARD. 75s were just fast for breakouts – they did amazing on it.

200/150/100 were from push – I gave option for a few of them to work either Fly or IM. Finished with solid swims!

Completed the set in 55 minutes.

2×300 Free Pull Buoy Only on 4:00 (BIG STROKES)
10×25 Free w/fins (1 Breath Per 25) on :20 (HOLD STRONGEST PACE POSSIBLE)
-:30 sec break-
200 For Time 
3×200 Free Pull Buoy Only on 2:30 
10×50 Free w/fins on :40 – 1 Down / 2 Back breaths by 25 (STRONGEST POSSIBLE PACE)
-:30 sec break-
150 For Time

6×100 Free on 1:10 
10×75 Free w/fins on 1:00– 4 HUGE/FAST Dolphin à 3 BLAST strokes to start each 25
-:30 sec break-

100 For Time

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21 Club

Posted on by rdwoodruff

Brian Ruffles
Head Coach & Aquatics Director
Coe College Swimming and Diving

Three Rounds of:
7 x 100 @1:10/1:05/1:00
7 x 50 @:30/:35/:40

In each round the 100s interval decrease by :05 and the 50s increase by :05.  The 50s starting interval should be challenging while the 100s are more manageable.  You can customize it in many ways.  I have done the 100s free with the 50s specially, the 100s specialty with the 50s kick, or really whatever fits the group with the time of year.  I would make sure that the last round of 100s is not the interval that is too fast for them to make as the first two rounds will take a lot out of them.  If they make the set they join the prestigious 21 club!