Tag: Breaststroke

Active Recovery with UW-Milwaukee Head Coach Kyle Clements

Posted on by rdwoodruff

Kyle Clements
Head Coach, UW-Milwaukee

I noticed that there are not a lot of Active Rest(active recovery) sets (on the Swimming Wizard) and wanted to share what I am doing today with my swimmer as we prepare for the NCAA meet in a couple of weeks. We typically do an Active rest set every Tuesday during season and find that it is a great bridge between our aerobic Monday and our lactic acid Wednesday.

For our Active rest sets the rules are pretty simple.
#1 there are no intervals the swimmer comes in and gets their time and then leaves on the next zero (1 to 10 sec rest between each swim)
#2 the Active rest swim(ar) is typically easy free and can be as slow as the swimmer wants as long as he/she is always moving forward and not touching the bottom and hanging on the wall.

Our Ncaa participant is about 10 days from starting her taper so we are still 100% go. she is also a breatstroker hence all the breaststroke work.


—————–
March 5th 2014
Active Rest
Warm-Up
300 Free
300 NF
300 Kick
Drill Set
200 Skull (mix up front and back)
4×50 Fist Drill @50 (2 Free/2 Br)
4×75 Fist Drill/Swim/Build – (2 Free @110/2 Br @115)
Kick Set
5×150 @ 245
#1 50ez-100pink
#2 50pink-50ez-50red
#3 100red-50ez
#4 50fast-50ez-50fast
#5 50ez-100fast
Main (Active Rest)
5x(100+50+100) Details underneath set
1min rest
4x(50red+75ar+50ba) IMO
1min rest
3x{75(ez/med/fast)+50ar+75(25ez+50fast)}FREESTYLE
1min rest
2x(50red+25ar+50ba)BREAST
1min rest
1x(25 sprint fr+50ar+25 sprint br)
*5x(100+50+100)
Rd1 = 100 neg split white/red +50ar+100 neg split white/red           FREE
Rd2 = 100 active rest+ 50 red+ 100 active rest                                  BREAST
Rd3 = 100 neg split pink/blue +50ar+100 neg split pink/blue            FREE
Rd4 = 100 active rest+ 50 blue+ 100 active rest                                BREAST
Rd5 = 100 best avg + 50 ar + 100 best avg                                        FREE

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Breaststroke Pre-Set for Long or Short Course

Posted on by rdwoodruff

Ryan Woodruff

I like this as a pre-set before some form of test set.  It uses a variety of drills and also emphasizes stroke length.!function(d,s,id){var js,fjs=d.getElementsByTagName(s)[0];if(!d.getElementById(id)){js=d.createElement(s);js.id=id;js.src=”//platform.twitter.com/widgets.js”;fjs.parentNode.insertBefore(js,fjs);}}(document,”script”,”twitter-wjs”);

The ? Set

Posted on by rdwoodruff

Ryan Woodruff
 
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SCY

? x 50 @ :50
Using a dry-erase board, give the swimmers a different set of instructions for every 50, erasing the old instructions and writing the new one while they swim. Mix it up, changing speeds, strokes, drills, breathing patterns, etc. Don’t let the swimmers know what is coming beyond the next 50. All swims are choice unless the stroke is specified. Here’s an example:
#1- P200+5
#2- P200+3
#3- P200+1
#4- P200-1
#5- EZ free B3
#6- Free B5
#7- Free B7
#8- At count
#9- Race!
#10- At cycle count -1
#11- 25 underwater dolphin kick/ 25 sprint
#12- 25 sprint/25 underwater dolphin kick
#13- 25 race/25 ez kick
#14- Fly B 1 up/1 down
#15- Fly B 1 up/2 down
#16- Fly B 1 up/3 down
#17- Fast fly
#18- EZ breaststroke
#19- Race!
#20- At cycle count -2
#21- 12.5 fast/12.5 ez of same stroke as #20
#22- At cycle count
#23- Breast with dolphin kick
#24- Backstroke 12.5 spin drill/12.5 swim
#25- P1650
…
The set could go on for as long as you like. The changing up speeds and instructions every 50 keeps the swimmers alert and the set fresh and interesting. What other interesting instructions can you come up with?

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Breaststroke Set Working Race Tempo

Posted on by rdwoodruff

Ryan Woodruff
 
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SCY

This set is intended to help breaststroke swimmers build and maintain their tempo during a race.  We use Finis’ Tempo Trainer Pro.

2 rounds:
3 x 50 Breast with flutter kick @ 1:00
4 x 50 Breast, Build the tempo @ :50
  100 EZ Back or Free
3 x 50 Breast with dolphin kick @ 1:00
4 x 75 Breast, Build the tempo for the first 50, hold it for the last 25@1:20
  100 EZ Back or Free
3 x 50 Breast 3 kick-1 pull drill @ 1:00
4 x 100 Breast, Build the tempo for the first 50, hold it for the last 50 @ :50
  100 EZ Back or Free
All out 200 Breast from dive (2nd round do a 100 instead of a 200)

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Today’s Breaststroke Set

Posted on by rdwoodruff

Ryan Woodruff

We performed the set below with our sectional-level breaststroke group.  There are essentially two parts to the set.  The first part (above the dotted line) stresses technique with a LONG stroke and gradually builds to an up-tempo stroke at the end of the 100s.  During this first part, “TT” stands for the Finis Tempo Trainer Pro which we use on a regular basis.  Using mode 1, we have it set at 4.00, meaning the swimmer initiates a stroke once every 4 seconds.  This is usually an uncomfortably long time to glide for our swimmers (a good thing!).  We bring the TT down to 3.00 for the 2 x 150 and then to 2.00 on the 100s and have the swimmers shoot for 2 strokes during the 2.00 seconds in the last 10-15 yards of each 100.  This combination of technique and tempo sets them up well for the second part of the set.

In the second part (below the dotted line), we are essentially challenging our swimmers in two ways on two sets of 6 x 100s.  The first set challenges the efficiency of their underwater pullouts and breath-holding ability.  The second set of 6 x 100 just challenges their endurance and the integrity of their stroke.  The goal is simply to make all of the intervals and maintain stroke technique.

1 x 300 done as 75 br/25 free B5 @:20 rest  with TT set @4.00
2 x 150 done as 50 br/25 free B5 @:20 rest with TT set @3.00
3 x 100  50 br with TT@2.00/50 br build to 2 cycles per beep (1 per 1.00)
—————————–
6 x 100 @1:30
   2 with 1 pullout descend
   2 with 2 pullouts descend and not slower than first two
   2 with 3 pullouts descend and not slower than first four
200 easy backstroke @4:00
6 x 100 breaststroke swim
   2@1:25
   2@1:20
   2@1:15 Make it!

 

"Sneaky "400IMs

Posted on by rdwoodruff
Greg Johnson
Head Age Group Coach
Here’s a great way to make your 10-13 year old age groupers conquer some solid 400 IM work (without groaning and whining…until the end):
6 x
    2 x 50 fly @ 50
    1 x 100 Bk @ 1:30
    2 x 50 Br @ 50
    1 x 100 Fr @ 120
Odd rounds swim order as listed above.  Even rounds flip flop the 100s and 50s 
    1 x 100 fly @ 1:40
    2 x 50 Bk @ 45
    1 x 100 Br  @ 1:40
    2 x 50 Fr  @ 40

Breaststroke Length/Tempo Set

Posted on by rdwoodruff

Ryan Woodruff
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This was a breaststroke set we did tonight that concluded with some good results.  The 400 at the beginning is done with a tempo trainer set at 4.00 seconds, and the swimmers performed one cycle breast each beep (this is long-glide breaststroke!) for a 75 and then swam a 25 easy freestyle four times through.  For the 50s, the focus shifts from stroke length to stroke tempo.  The first 25 is build, and then the second 25 is “speed drill,” essentially a head-up narrow-pull narrow-kick version of breaststroke that gets their tempo and hand speed up. The 3 x 100 s are “fastest possible average” on a big 2:00 interval.  We got excellent results with good-looking strokes.

Breaststroke Cord Work

Posted on by rdwoodruff

Coach Ryan Woodruff
Follow on Twitter @WoodruffRyan

The cycles of kick, pull and swim were done with stretch cords anchored 8 ft above the edge of the pool.  200s were regular swim breaststroke. We got some good times on the last round.

Additional info: The picture below shows how our cords are attached to the railings at the front of the balcony overlooking the pool.  It is approximately 15 feet from the wall to the edge of the pool.  I like this high-anchor position, particularly for breaststrokers as it forces their hips up slightly. Obviously, the cord at right is in use and the others are not.

Breaststroke Magic for Age Groupers Using @FinisSwim Tempo Trainers

Posted on by rdwoodruff

Ryan Woodruff

We did this set the other day with our age-groupers and it worked like magic.

One of the most common stroke flaws for younger kids is that they pause with their hands under their chest and don’t glide long enough in a near-streamlined position.  Try this using the Finis Tempo Trainer Pro.

2 x 150 breaststroke swim (@ :20 rest) with Tempo Trainer on Mode 1 set at 4.00 seconds
Swimmers take 1 cycle of breaststroke for each beep.  This will be an incredibly long glide for them all.  Make sure they spend the time in the glide phase and are using proper timing of the pull and kick.

2 x 100 breaststroke swim (@:20 rest) with Tempo Trainer on Mode 1 set at 2.00 seconds
Same instructions, just a faster tempo.

2 x 50 breaststroke swim FAST (@:20 rest), focused on swimming fast but still getting a glide between each stroke.  Do not use the tempo trainer here.

If they don’t glide on the 2 x 50, repeat the 2 x 100 and then do the 2 x 50 again.

Butterfly Workout

Posted on by rdwoodruff

Ryan Woodruff

Ryan.d.woodruff@gmail.com
3 x 100 @ 1:30 25 sprint fly/75 free B3
300 5 cycles fly/5 cycles breast @ 6:00
3 x 150 @ 2:10 50 sprint fly/100 free B3
200 5 cycles fly/5 cycles breast @ 4:00
3 x 200 @ 2:50 75 sprint fly/125 free B3
100 5 cycles fly/5 cycles breast @ 2:00
100 easy free
20 x 50 fly, breathing 1 up/1 down
Put cones on bottom 10m from wall. No breathing after the cone. Try to keep time consistently strong on all 20.
4 @ 1:00
3 @ :55
2 @ :50
1 @ :45

North Jeffco Stroke Set

Posted on by rdwoodruff

Brett Stoyell
North Jeffco Swim Team

Best Stroke Practice working Quality and Endurance (Sectional-Trials level group)
This set was done at 5,500 ft above sea level in Arvada, Colo. almost every swimmer started the primary set holding at or under their best time and finished the set 5-10sec under their best 200 time.

Warmup
(2x)
400 @ 530 Snorkel Stk Count Free
300 @ 430 IM R#1 K-K-D, R#2 K-D-S
4×50 @ 1 Stk
#1 Drill
#2 Fast-EZ
#3 Kick
#4 EZ-Fast

Primary Stk (Breaststk and some flyers went on + 15sec for the 175s)
4×175 @ 240 Hold Best 200 time control stk count and HR
1×200 @ 300 Free Stretchout
3×175 @ 250 Hold Best 200 time – 2-3 seconds
1×300 @ 430 Free Stretchout
2×175 @ 300 Hold Best 200 Time -4-5 seconds
1×400 @ 600 Free Stretchout
1×175 @ 310 Hold as Fast as possible from a start
1×500 Recovery choice

Followed by a circuit (1min to switch stations)
G1 8×50 on medium in water cords @ 130 Either IMo or best 2 stks (Stk count against resistance – Stk tempo with assistance)
G2 12×50 @ 1:00 Fins 25 15mtr uH2O – 10 mtr sprint IMo or Best 2 stks on surface
G3 2×400 IM from a dive @ 6 Each stk as follows: 25 Build-25 Kick-25 Drill-25 ALL out. (Working Transitions all out!)

Breaststroke Challenge Set

Posted on by rdwoodruff
Greg Johnson
SCY
3 x
4 X 1 MIN VERT. KICK- BR (W/ MEDBALL)
4 X 75 BREASTROKE (SUBTRACT ONE STROKE CYCLE PER 25) @ 1:20
I had the swimmers pair up and put one partner in the water for VK and the other partner on deck. The swimmer in the water was to vertical kick breastroke right up on the wall (so their knees couldn’t come up). I had the kicker hold the med ball for 4 kicks and pass on the 5th. The partner on deck would simply drop the ball back to the swimmer. After 1 min, they switched. So actually each swimmer kicked 2 x 1 min.
On the 75s, I had the swimmers think about stretching their strokes out into long streamlines, and although tired from the VK, have them think about lowering stroke count through leg-driven breaststroke and streamline. The interval gave rest to the good breaststrokers and challenged the others (but with rest).
I realized that the attention to the VK and throwing the med ball might be too much for the group, I switched it up each round. I made the partner out of the water do flutter kicks on the edge of the wall while the swimmer in the water VK with med ball, etc.

Mid Season Long Course IM Workout

Posted on by rdwoodruff

Ryan Woodruff
ryan.d.woodruff@gmail.com

LCM

Warmup – 1200m, 20:00
400 smooth swim @ 6:00
4 x 150 50 kick/50drill/50 swim @ 2:30
4 x 50 25 fast/25 easy @ 1:00

Main Set – 5500m, 1:08:00

Hold stroke 100s steady & strong. Descend 200s, 400s, and 600 IMs.
1 x 100 FLY @ 1:30
200 IM @ 3:00
1 x 100 BK @ 1:30
200 IM @ 3:00
1 x 100 BR @ 1:40
200 IM @ 3:00
:30 rest

2 x 100 FLY @ 1:30
400 IM @ 6:20
2 X 100 BK @ 1:30
400 IM @ 6:20
2 x 100 BR @ 1:40
400 IM @ 6:20
:30 rest

3 x 100 FLY @ 1:30
600 IM @ 9:40
3 x 100 BK @ 1:30
600 IM @ 9:40
3 x 100 BR @ 1:40
600 IM @ 9:40
100 easy @ 3:00

Kick/Speed Set
4 x 100 @ 3:00 ALL CHOICE
#1 – FROM START, 25m FAST SWIM/75m KICK
#2 – FROM START, 50m FAST SWIM/50m KICK
#3 – FROM START, 75m FAST SWIM/25m KICK
#4 – FROM START, 100m ALL OUT SWIM

WARM DOWN

Vertical I.M. Transitions

Posted on by rdwoodruff

Ryan Woodruff
Ryan.d.woodruff@gmail.com

This set is designed to help mimic the crucial transitions in IM sets. In my opinion, much of the difficulty in IM transitions is due to fatigue in the legs. The vertical kicking mimics the fatigue from one stroke and then we swim fast!

3x:
2:00 vertical dolphin kick (hands out of the water) straight into…
1 x 100 fast backstroke (50 splits must be within 1 sec of each other)
1 x 100 easy swim

Repeat additional times doing vertical flutter kick (for backstroke) followed by breaststroke swimming. For the br-fr transition, do vertical kicking with a weight followed by freestyle swimming. Intersperse these sets with longer IM sets for maximum effect.

A Dayton Christmas Part 1

Posted on by rdwoodruff

Gary Galbreath
Dayton Raiders

SCY
200 Swim, 200 kick, 200 Pull, 200 Swim @ 13:00                          13
15 x 100                                                                       
       5 @ 1:20/1:25
       5 @ 1:15/1:20
       5 @ 1:10/1:15
———1 Min———-                          2300
Main Set
3 x                                                                            
6 x 25 Fly @ 20/25 (200 Pace)
1 x 50 @ 45
6 x 25 Back @ 20/25 (200 Pace or 400 IM Pace)
1 x 50 @ 45
6 x 25 Breast @ 25/30 (200 Pace or 400 IM Pace)
1 x 50 @ 45
6 x 25 Free @ 20/25 (200 Pace or 400 IM Pace)
1 x 50 @ 45                    2400/4700
——–1 Min——–
Main Set II
4 x                     Descend 1-4                                            
1 x 100 IM @ 1:25/1:30
1 x 100 IM @ 1:20/1:25
1 x 100 IM @ 1:15/1:20
1 x 100 IM @ 1;10/1:15
                                   1600/6300
——–1 min——–
Kick Set
20 x 50                                                                        
       Odd @ 50
       Even @ 45
                                   1000/7300
——–1 Min——
Pull Set
10 x 75 @ 55/1:00                                                              
                                   750/8050

Medley and Free Sets for Success

Posted on by rdwoodruff
Great mixed Medley/Fs sets that work well with all swimmers (times adjusted accordingly)
1600 IM as
50 Fs, 50 Fly
100 Fs, 100 Bk
150 Fs, 150 Brst
200 Fs, 200 IM
150 Fs, 150 Fly
100 Fs, 100 Bk
50 Fs, 50 Brst
Focus on good technique, especially towards end of set
20 x 100 Fs as
8 @ 1.20
6 @ 1.15
4 @ 1.10
2 @ 1.05
Work distance per stroke, turns & finishes
8 x 150 as (twice through)
# 1 – All Fs
# 2 – All Kick
# 3 – IM (Leave out Form stroke)
# 4 – All Form
20 x 50 Fs Jump Outs as
10 @ 50
6 @ 45
4 @ 40
Individual Pressure Swims;
Pick swimmer for ‘Pressure swim’ and give him/her 10/15 minutes to prepare. Leave poolside whilst others continue with session. Bring ‘competitior’ out and get all other swimmers out of pool to support him/her. Swimmers then has to race and be within 1% of best time. If they make the time, all swimmers swim down and leave early. If the swimmer fails, they ALL do 1000m Max for time. Great for teamwork/team building.

A Set from Down Under

Posted on by rdwoodruff
Clare Labowitch, Darwin Swimming Club
Northern Territory, Australia
I am an unashamed magpie when it comes to collecting swim sets and often mix and match different components. My squad is an age group one.
We are in an endurance phase at the moment the what follows is the first of two Wednesday morning aerobic endurance sets which the swimmers handled particularly well.
Warm Up 10 sec RI
400 free; 300 Claytons IM (25 fly 50 free, 25 back 50 free etc); 200 backstroke; 4 x 50 main stroke – stroke count D1-4 on 60
Main – Quality Endurance
2 x [ 4 x 200 free on 2:45 + 10 x 50 form on short rest cycle] as
                200 free + 1 x 50 form
                200 free + 2 x 50 form
                200 free + 3 x 50 form
                200 free + 4 x 50 form 
What I appreciated about the main was that the swimmers set their own cycle for the 50s and all of them challenged themselves
Fins
20 x 50 as 1-3 technique 4 pace

Beat Your Best With Fins

Posted on by rdwoodruff

Ryan Woodruff

LCM – We performed this set 3x through. The goal for each swim with fins & paddles is to beat your lifetime best 100m time. This set works for any stroke, and it may work best for some butterflyers to do it without paddles.

100 with fins & paddles + 100 ez swim @ 3:00
100 with fins & paddles + 200 ez swim @ 4:30
100 with fins & paddles + 300 ez swim @ 6:00

The Towson Tune-up

Posted on by rdwoodruff

Jeb Beaver, Assistant Coach
Monocacy Aquatic Club/ Towson University

Let me start off by saying that I really enjoy the website!

SCM
500 Twitch (25 free/25 non-free)
10 x 100 (50 Kick/50 Drill) 2:00  
Hypoxia:  10 x 50 Fins (25 underwater Fly (10secs rest at wall), 25 sprint Free no breath) 1:20
Easy 100
4 x 50   (backstroke 15 meters, flip into boat skull to the wall) 10 sec rest per 50.
Main Set
100’s Breaststroke
150’s 25 free, 50 fly, 25 bk, 25 br, 25 free (rotate per round) (2nd round 50 bk)
200 Free
Bold = SPRINT!

100
100
100
100
100
150
150
150
150
150
200
200
200
200
200

4 x 50   (backstroke 15 meters, flip into boat skull to the wall) 10 sec rest per 50.

Swim For Maximum Distance

Posted on by rdwoodruff

Ryan Woodruff

This test set is useful when you have a large group of swimmers performing different strokes at different speeds in only a few lanes. Bang a lane wrench on the inside of the pool gutter to notify the swimmers when it is time to stop.

2:00 swim for maximum distance
300 ez drill breaststroke
4:10 swim for maximum distance (Goal: double your 2:00 distance)
300 ez drill backstroke
8:40 swim for maximum distance (Goal: double your 4:10 distance)
300 ez drill fly
1:00 swim for maximum distance (Goal: 1/2 of 2:00 distance +5m)
200 ez drill breaststroke
2:05 swim for maximum distance (Goal: 1/2 of 4:10 distance +10m)
200 ez drill backstroke
4:20 swim for maximum distance (Goal: 1/2 of 8:40 distance +15m)
200 ez drill fly

The American Standard

Posted on by rdwoodruff

Chris Webb, SwimMAC Carolina
cwebb@swimmaccarolina.org

1×100 fly on 3:00
1×100 bk on 3:00
1×100 br on 3:00
1×100 fr on 3:00
1×200 IM on 6:00
1×200 fly on 6:00
1×200 bk on 6:00
1×200 br on 6:00
1×200 fr on 6:00
1×400 IM

All 100's must be within 10 seconds for boys and 8 seconds for girls of the American record,all 200 must be within 20 seconds for boys and 16 seconds for girls, and the 400 IM  I like to use 30.  All  the seconds you accumulate over the records add up for a total score.

 The lowest total boy's and girl's score set the “standard”.  Set whatever time standard or “seconds over the record” that fits your group's ability. 

On a swim by swim basis for every second a swimmer misses the 10 or 8 over standard the swimmer will owe 2 burpees at the end of the entire set.

 This set helps familiarize swimmers with the fastest times in every event. 

  Do this set once per cycle and compare times. Have title belts/ and or plaques with a ceremony for the top girl and boy that rewards their well rounded IM racing focus.

The No-Free Mixer

Posted on by rdwoodruff

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

400 25 free/25 no free 5:25
12 x 100 no free descend 1-4 to best 100 + 10 seconds @ 1:25
6 x 50 kick @ :55
#1 – 25 fast/25 ez
#2 – 25 ez/25 fast
#3 – all fast

400 same
12 x 75 no free descend 1-4 to best 100 – 7 seconds @ 1:05
6 x 50 same

400 same
12 x 50 no free descend 1-4 to 1/2 of best 100 +2 seconds @ :45
6 x 50 same

400 same
12 x 25 no free RACE!!! @ :30
6 x 50 same

Get out of the Box

Posted on by rdwoodruff

Gary Galbreath, Dayton Raiders

So many kids train in the comfort zone! This set is to get them out of that box, to feel uncomfortable. That uneasy feeling they all feel at the end of a race.
 
Short Course meters
 
4 x 200 Free     2:25   
4 x 50 (25Fly/25Back)      40     
4 x 150 Free     1:50
4 x 100 (50 Back/50 Breast)   1:30
4 x 100 Free     1:10
4 x 150 (75 Breast/75 Free)   2:10
4 x 50 Free        35
4 x 200 (100 Free/100 IM)   2:35 

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Luke and Mariel Liked this I.M. Set

Posted on by rdwoodruff

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

This set is a follow-up to the I.M. Transition Set from last week. Its purpose is also to work on transitions, though it does not depend on the rest from that set’s broken swims.

6 x 100 50 fly/50 back
3 @ 1:20
2 @ 1:25
1 @ 1:30

3 x 200 IM descend @ 2:40

6 x 100 50 back/50 breast
3 @ 1:25
2 @ 1:30
1 @ 1:35

2 x 300 IM descend @ 4:00

6 x 100 50 breast/50 free
3 @ 1:25
2 @ 1:30
1 @ 1:35

1 x 600 IM all out for time

Put a strong emphasis on the final 10 yards of each stroke and the first 10 yards of the next stroke.

Prime Time

Posted on by rdwoodruff

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

LCM
Prior to this set, perform a 1,000m swim for time of your prime non-freestyle stroke.

3 x 100 at P1000 @ 1:50
2 x 50 at P100-2 @ 1:00
1 x 100 ez free @ 2:00

3 x 100 at P1000 @ 1:50
4 x 50 at P100-3 @ 1:00
1 x 100 ez free @ 2:00

3 x 100 at P1000 @ 1:50
6 x 50 at P100-4 @ 1:00
1 x 100 ez free @ 2:00

3 x 100 at P1000 @ 1:50
8 x 50 at P100-5 @ 1:00
1 x 100 ez free @ 2:00

Leadoff Pace

Posted on by rdwoodruff

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

“How fast should I swim at the beginning of my race?” It is a question often heard on the pool deck at meets. Don’t wait to decide this at the meet! Use the LCM Goal Pace Spreadsheet to figure out how fast you need to be in the first 50 or 100 to reach your goal time. Here is a set to get in that early-race-speed groove:

1 x 50 from a dive at P200 or P400
150 ez, perfect technique choice at race cycle count

For milers, I would suggest:

1 x 100 from a dive at P100 (get 50 split)
100 ez, perfect technique at race cycle count