Ryan Woodruff
Head Coach
Lynchburg YMCA
I had a lone swimmer do this set in a 25m pool recently on her last day before beginning taper. The idea was for her to get into a groove with her 500 free race pace and be able to repeat it over and over again. Seemed to work well as most of the timed 50s were about 0.8-1.0 faster than her "best time" pace and near her goal pace. While I didn't want it to feel extremely difficult, she seemed challenged and performed well and fairly consistently.
40 x 50
repeating the following set of ten for 4 rounds
1 at P500 @ 1:00
1 easy free @ :50
2 at P500 @ 1:00
1 easy free @ :50
3 at P500 @ 1:00
2 easy free @ :50
She got a bit of rest on the 500 pace 50s, while the recovery 50s only provided 6-9 seconds of rest on the wall before pushing off on the next one.
Labels: Freestyle, Race Pace, Woodruff