Ryan Woodruff, Lynchburg YMCA
SCY. Intervals remain the same all the way down the set. 50s are at about 200 pace +:03, 100s free need to make the interval by :05. This was a tough one.

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Ryan Woodruff, Lynchburg YMCA
SCY. Intervals remain the same all the way down the set. 50s are at about 200 pace +:03, 100s free need to make the interval by :05. This was a tough one.
Ryan Woodruff, Lynchburg YMCA
Editor’s note: This set was originally published to the blog in 2014.
Ryan Woodruff, Lynchburg YMCA
SCM. This set really brought on the burn. FPA = Fastest Possible Average. JMI = Just make it. Initially, the 7 x 50 were not written on the board and then were added during the 2nd 200 scull/swim by 25. This added a surprise challenge that they excelled at.
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Ryan Woodruff, Lynchburg YMCA
We did this set in a 25m pool. Basing the intervals off of our 25yd times helped set a very challenging objective for this set.
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Coach Chris Brookover, YBCC Phoenix
2x through:
4 x 75 @ 1:00
4 x 50 @ :35 – [Target :29 or Under]
Rest :40
4 x 75 @ :55
4 x 50 @ :40 – [Target :28 or Under]
Rest :40
4 x 75 @ :50
4 x 50 @ :45 – [Target :27 or Under]
1 x 100 @ 2:40 EZ
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Andy Copley, Malibu Canyon Aquatics
Phil Kraus
Head Coach/CEO
Greater Pensacola Aquatic Club