Head Coach & Aquatics Director
Coe College Swimming and Diving
Three Rounds of:
7 x 100 @:1:10/1:05/1:10
7 x 50 @:30/:35/:40
In each round the 100s interval decrease by :05 and the 50s increase by :05. The 50s starting interval should be challenging while the 100s are more manageable. You can customize it in many ways. I have done the 100s free with the 50s specialty, the 100s specialty with the 50s kick, or really whatever fits the group with the time of year. I would make sure that the last round of 100s is not the interval that is too fast for them to make as the first two rounds will take a lot out of them. If they make the set they join the prestigious 21 club!