Coach Ben Seamer, Australia
I designed this set for younger age group swimmers and it predicts their 2IM potential when done correctly – I’ll explain after the set.
[10×50(1:00) as]
1×50 Dive Fly Best Effort
2×50 Back 1:Cruise 1:Best Effort
3×50 Breast 2:Cruise 1:Best Effort
:30 Rest
4×50 Free @ Best Possible Average
Add the best effort of the three form stroke components to the best average of the freestyle and that should produce a total that is usually + or – 3 to the next 200 IM time your swimmer can drop.
The Swimming Wizard 