This is a set that will challenge all swimmers on all levels. Don’t be wimpy on the first 50, or it will be too easy.
The goal here is to be as aggressive as possible on the first 50, then to fight to maintain that time through this very brief set.
Main Set (long course meters)
– 1 x 50 on 2:00
– 2 x 50 on 1:30
– 3 x 50 on 1:00
– 4 x 50 on :45
Make sure you swim the same stroke through the entire set.
Swim some smooth and easy distance after the set, and then repeat. Try this set 2-3 times during a practice and you’ll see just how challenging it can be.