Here’s a long set that will demand the swimmers get faster as the set goes on. While making the set isn’t the tough part, it’s making sure each swimmer has goal times that need to be met. I’ll be putting in times we try to go, but adjust your times according to your swimmers, and if it’s meters or yards. This set is done in yards.
• 10 x 200 on 2:30 – make the interval, keep the stroke long and smooth
• 10 x 150 on 2:30 – no slower than 1:45. Getting lots of rest, so keep the swims under the goal time.
• 10 x 100 on 2:30 – still swimming freestyle, no swims slower than 1:05, but the goal is to keep all the swims at 1:00.
• 10 x 50 on 2:30 – these are choice of strokes, but the freestyle must be at or below :27. These are all-out sprints.
The interval remains the same through the entire set, and as the distance decreases, the intensity or effort level rises.