Coach Andy Figgins
East Kilbride Swim Team
Scotland
A bit of return speed/back end speed for form strokers and freestylers. One of my favourite sets. I like the increase in intensity as the aerobic portion gets smaller. This set is done in long course meters by my squad of swimmers 14-17 years old.
Distance Stroke Group Freestyle Group
1,000 Always last 100 750 aerobic free + 250 at 1500 speed
900 at 200 return speed 700 + 200 at 800 speed
800 650 + 150 at 400 speed
700 600 + 100 at 200 speed
600 550 + 50 at 100 speed
500 250 + 250 at 1500 speed
400 200 + 200 at 800 speed
300 150 + 150 at 400 speed
200 100 + 100 at 200 speed
100 100 at 200 speed
Stroke group interval was 1:30 per 100 from 1,000 down to 600, 1:35 per 100 from 500 down to 100
Freestyle group interval was 1:30 per 100 the whole way
The Swimming Wizard 