Can you hold the same pace through a long set of 50s with a decreasing interval, while planning for that pace to get JUST a bit faster as you get deeper into the set?

Here’s a mini set inspired by yesterday’s drill of the week featuring Olympian Roque Santos.

Mixing up the strokes at the beginning of the week challenges some swimmers, but it keeps things interesting!

One of our standard sets where everyone is going on the same interval.

Working your walls and legs is becoming more and more important in our sport.

A simple practice that starts very easy, but as the distance increases, the intervals decrease.

Teaching swimmers how to work isn’t just for kids… masters need a little help too.

Some short and some longer swims to start the week off at masters practice.

Needed to give the shoulders a little break today, so did this main set entirely with fins (except at the end) and mostly kick.

Really packed lanes mean’s you just can’t swim that far… so you’ll need to demand performance at a more consistent level.