Ryan Lee
Shawnee Mission Northwest High School
Here’s a set we threw down to get aggressive with their 200 speed. Added battle ropes to produce forearm fatigue as they travel down the rabbit hole of the 200.
*Choice of stroke or IM focus*
1st Round
4×50 (:50) followed by 1x25sec Max effort on the battle ropes
* 1st 50 Max speed (IM focus – Fly)
2nd 50 last 12 1/2 max (IM focus – last 12 1/2 BK)
3rd 50 last 25 max (IM focus – last 25 BR)
4th 50 last 37 1/2 max (IM focus – last 37 1/2 FR)
2nd Round
3×50 (:50) followed by 2x (20sec Max effort/10sec off) on the battle ropes
* 1st 50 Max speed (IM focus – BK)
2nd 50 last 25 max (IM focus – last 25 BR)
3rd 50 last 37 1/2 max (IM focus – last 37 1/2 FR)
3rd Round
2×50 (:50) followed by 3x (15sec Max effort/10sec off) on the battle ropes
* 1st 50 Max speed (IM focus – BR)
2nd 50 last 37 1/2 max (IM focus – last 37 1/2 FR)
4th Round
1×50 Max speed(:50) (IM focus – FR)
Followed by 4x (10sec Max effort/10sec off) on the battle ropes
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If you like Coach Lee’s set, you may also like his other contributions:
The Swimming Wizard 