RJ Wojtylak
Head Swim Coach/Associate Aquatic Director
TWIN RIVER YMCA
New Bern, NC
We had a pretty good practice that I wanted to share. We wanted to work on pacing for the 500.
800 Swim -- Focus on 12 strokes per length or less
8x75 @ 1:30 with Fins and Snorkels -- 50 Inline Kick/25 Build
8x100 Pull @ 1:25 Descend 1-4:5-8
Main Set
400 Free @5:00, 5:20
1 x 100 Pace for 500 @ 1:30
300 Free @ 3:45, 4;00
2 x 100 Pace for 500 @ 1:30
100 Recovery
200 Free@ 2:30; 2:40
3x100 Pace for 500 @ 1:30
100 Free @ 1:15,1:20
4 x 100 Pace for 500 @ 1:30
100 Recovery
1x Broken 500
25 from a dive rest :15
50, 75, 100 rest :15 after each
100, 75, 50, rest :20 after each
25
Subtract 2:00 from their time and most wound up well under PB 500 Free.