Jack Roney
Head Age Group Coach
Raleigh Swimming Association
300s/200s/100s are aerobic based recovery (another group did same swims but at +:05sec for interval per 100)
25s/50s were as fast as they could holding pattern following breathing pattern - some just had to make it - others pushed it HARD. 75s were just fast for breakouts - they did amazing on it.
200/150/100 were from push - I gave option for a few of them to work either Fly or IM. Finished with solid swims!
Completed the set in 55 minutes.
2x300 Free Pull Buoy Only on 4:00 (BIG STROKES)
10x25 Free w/fins (1 Breath Per 25) on :20 (HOLD STRONGEST PACE POSSIBLE)
-:30 sec break-
200 For Time
3x200 Free Pull Buoy Only on 2:30
10x50 Free w/fins on :40 – 1 Down / 2 Back breaths by 25 (STRONGEST POSSIBLE PACE)
-:30 sec break-
150 For Time
6x100 Free on 1:10
10x75 Free w/fins on 1:00– 4 HUGE/FAST Dolphin à 3 BLAST strokes to start each 25
-:30 sec break-
100 For Time
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