This one sucks. Majorly. This is one of those sets that'll make you wonder why you do this to yourself. The sole purpose of this set is to break you down while making you work hard.
Four rounds of:
4x250s @ 3:00
1x100 @ 3:00 all out sprint for time
For rounds #1 and #3 the goal is to maintain the same pace while holding your heart rate around 160-170 bpm. The 100 all out is freestyle.
For rounds #2 and #4 the goal is to descend the 250s down to 200 race pace. The 100 all out is stroke.
We do this set at the peak of our season, normally right after training trip when we're already broken down. It hurts like hell, but you feel great after. I like this set a lot because it forces you to think while you're tired and hurting. It's great for pacing, because if you can hold a fast pace when you're that broken down, you'll be even better once you've rested.
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