Some smooth… some fast… just a lot of 50s for a practice.
Alternating sets of smooth (recovery) and faster 50s makes for a challenging set, and gives the swimmers opportunity to mix up strokes should they want a bit more work.
Main Set (short course yards):
– 8 x 50 on :50 smooth or stroke
– 8 x 50 on :40 make the interval
– 8 x 50 on :50 smooth or stroke
– 8 x 50 on :40 make the interval
– 4 x 50 on :50 smooth or stroke
– 4 x 50 on :35 make the interval
– 4 x 50 on :50 smooth or stroke
– 4 x 50 on :35 make the interval
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