Rick Shipherd, La Mirada Armada
The following set is from Coach Shipherd's presentation at the 2009 ASCA World Clinic. He described it as one of the favorite challenging test sets that his team does.
4x through:
1 x 400 I.M. broken, :20 rest at each 100 (subtract 1:00 to get your time
1 x 300 done as 25 free active recovery@:25/50 fast stroke IM order (subtract 1:40 to figure your time for this broken 200 I.M.)
1 x 100 I.M. fast from a diveLabels: IM, Test Set