Deceptively Hard Quality Set

Brian Clark
Chico Aquajets/Durham Dolphins

This is one of my favorites.

5 rounds of:
25 fast/1:00
50 fast/1:00
75 fast/1:00

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The Chase Down Set

Brian Clark
Chico Aquajets and Durham Dolphins

600 Free//8:00  open turn at 500 and get your time
500 Free/6:40  open turn at 400, get time, plus beat your 500 split from the 600
400 Free/5:20 open turn at 300, get time plus beat 400 split from 500
300 free/4:00 open turn at 200, get time plus beat 300 split from 400
200 Free/2:40 open turn at 1:00 get time, plus beat 200 split from 300
100 Free/1:40 open turn at 50, get time, plus beat 100 split from 200
50 Fast beat split from 100

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Stroke Set with Brian Clark, Chico Aquajets

Brian Clark
Chico Aquajets

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3x the following:
100 Free             1:20      1:40         2:00      
75 back              1:10      1:20         1:30       
75 fly                  1:20      1:30         1:40      
50 Breast            50         1:00        1:10       
first time through and first column is swim, 2nd is drill/swim on 100 and 50, swim/drill/swim on 75’s, 3rd time is kick.

4×200 Free/2:45        
1×100 Breast/1:50      
3×200 Free/2:45 pull and descend 1-3, mildly
2×100 Fly/1:40 (25 right/25 regular/25 left/25 regular, please)
2×200 Free/2:45, fast in and out of turns 
3×100 Free/1:25 
1×200 Free/2:45 negative split
4×100 back/1:35 descend 1-4
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The Shoulberg 500

Brian Clark
Chico Aquajets & Durham Dolphins

Here is the Shoulberg 500.  It can be done any which way, but fast.  The particular one below swimmers have to do each distance a different stroke, their choice.  But of course, fast.

2×25/40
50/1:00

25/40
75/1:20

2×50/1:00
75/1:20
25/40
50/1:00

2×25/40

Good hard, fun set.  Great for a kick set also.

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The 25, 25-50 Set

Brian Clark
Chico Aquajets legacy and Durham Dolphins

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25 fly
25-50 (where the 25 is fly, 50 is fly)
25-50-75 (25 fly, 50 fly, 75 is 50 fly/25 back)
25-50-75-100 (25 fly, 50 fly, 75 is 50 fly/25 back, 100 is 50 fly/50 back)
25-50-75-100-125
25-50-75-100-125-150
25-50-75-100-125-150-175
25-50-75-100-125-150-175-200
where you build to the 200 IM (I think you get the pattern)
interval is 30+25, or 25 per 25, or 30+20 per 25.  Take an extra 30 between lines.
Very good set.  A variation of a set that Ray Looze gave his swimmers as an assistant at Harvard.
lots and lots of fly.  Swim it long and easy to get through it well.

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