SCM
I thought I had seen a set just like this or at least very similar when I came up with this set, but looking over the site I couldn’t find it, so here it goes:
We did this with our top middle schoolers (11-14). We swim SCM, and intervals listed are for our top group. The set was adapted all the way down to 6 different intervals and distances (although this group probably got the most amount of rest, since they can respond to it with faster swims).
6×50 IM Cycle (smooth strokes, great walls) – 1:10
4×100 IM descend – 1:45
6×50 IM Cycle (smooth strokes, great walls) – 1:10
4×300 IM descend – 5:15
6×50 IM Cycle (smooth strokes, great walls) – 1:10
400 IM RACE from start!
Goal was to swim the 50s really efficient, and work the IM transitions from flags in to the breakout, then hit the longer IMs. We had plenty of great swims through the set, and by the end the kids threw down some of their best ever practice 400IM times!
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The Swimming Wizard 