\n\t\tThere will be no workouts the weekend of October 21 & 22 because of a YMCA swim meet. \n\t\t\t... More
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\n\t\tPace training for a \r\n500 Free

Warm-up: 100 Free, 75 drill, 50 kick, 25 breath \r\ncontrol. Repeat 4 times with about 10 sec. rest in between (R.I.)the parts. \r\nIncrease the effort each round.

Main Set: 4 x 500 broken as \r\nfollows: 3 x 150, 50 sprint.
On the first 500, set an interval for the 150\'s \r\nthat provides about 20 sec. R.I. Descend the 150\'s getting slightly faster on \r\neach one then sprint the final 50. Take a 1 minute break, then repeat using an \r\ninterval that provides only 15 sec. R.I. On the third round, reduce the interval \n\t\t\t... More