Your Best 500

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

I am a fan of sets that give swimmers specific objectives to achieve.  This one uses a swimmer's lifetime best 500 time.  This means you could have every swimmer on a different interval for the main set, but this can also promote responsibility and good clock awareness.

Warm-up
4 X 300 FREE
#1 – 25 KICK/25 SWIM @ 5:00
#2 – 25 6-3-6/25 SWIM @ 4:30
#3-  25 SIX-COUNT HIGH ARCHER/25 SWIM @4:10
#4 – 25 CATCHUP/25 SWIM @ 3:50

1:00 REST           

“BEST 500” = YOUR BEST TIME ROUNDED UP TO NEAREST 5 SEC MARK

ROUND 1 – SWIM NO EQUIP
ROUND 2 – PULL (BUOY OPTIONAL)
ROUND 3 – PULL OR SWIM (YOUR CHOICE)

———-
        1 X 400 @ “BEST 500”
3X    1 X 425 @ “BEST 500
        1 X 450 @ “BEST 500”
        1 X 125 SMOOTH BACK AND REGROUP FOR NEXT ROUND
———

1 x 475 All out  Goal: Beat your best 500 time

Warm-down set
9 X 50 @ 1:00 12.5 SCULL / 12.5 BUILD TO FAST TURN / 25 SMOOTH SWIM