Friday – Building middle distance speed

Warm / Up:

100 F/S, 100 B/S

4 x 25 Build @45 secs

Main Set

  • 400 F/S FAST broken @100m for 20 secs (swimmers substitute 1 minute plus start time off their overall swim time to get swim time)
    • When last swimmer is finished have 3 mins recovery
  • 200 IM FAST broken @50m for 20 secs (swimmers substitute 1 minute plus start time off their overall swim time to get swim time)
    • When last swimmer is finished have 3 mins recovery
  • 100 Choice FAST broken @25m for 10 secs (swimmers substitute 30 seconds plus start time off their overall swim time to get swim time)
    • When last swimmer is finished have 3 mins recovery
  • 100 Choice FAST broken @25m for 10 secs (swimmers substitute 30 seconds plus start time off their overall swim time to get swim time)
    • When last swimmer is finished have 3 mins recovery
  • 200 IM FAST broken @50m for 20 secs (swimmers substitute 1 minute plus start time off their overall swim time to get swim time)
    • When last swimmer is finished have 3 mins recovery
  • 400 F/S FAST broken @100m for 20 secs (swimmers substitute 1 minute plus start time off their overall swim time to get swim time)

*Swimmers struggling with 50 fly in IM should swim fly as far as possible until stroke suffers, then F/S for remainder of 50 metres

Cool Down

100 metres Frog

About Richard Bruford (54 Articles)
Richard is currently Secondary School Principal of Suzhou Singapore International School, one of China's leading international schools. He leads workshops across the Asia-Pacific region for the International Baccalaureate in the areas of pedagogical leadership and approaches to teaching and learning. Richard consults with schools on the topics of school improvement and effective implementation and use of technology. With a background in public and independent school education in the UK and Australia, Richard is enjoying his international school adventure in China. He is passionate about developing and supporting educational leaders, as it is essential to improving all schools. Richard is a proud family man and feels lucky to be married to Kim and father of their son Austin. In his spare time Richard enjoys to swim, bike and run and is a now retired football player and coach (with occasional guest appearances)

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