Distance Set

Here's a set that I got great results from this past week.  It was motivated by watching some of my distance group take out their 500's and 1000's a little to strong and in turn fail to stay in control through the entire race. 

The sendoff's and times are from our top group, we did have lanes that were scaled back on the sendoff's with the same strategy.

We did 3 rounds of:

1 X 100 @ 1:10 from a dive
1 X 200 @ 2:15 w/ the 100 pace faster than the dive 100
2 X 300 @ 4:30 the first just trying to stay strong on short rest, the 2nd the goal was to drop at least 15 seconds, as they were getting more than a minute before starting their 2nd 300

We did an EZ 300 in between rounds.

Our top group had to work hard to keep the first 100 between 1:00-1:05, their instinct was to go too fast.  The goal was if their first 100 was 1:00, then they needed to hold at least :59's on the 200, stay strong on the 1st 300, and then put the hammer down on the 2nd 300.

Results:  1st round - they went too fast on the first 100 and couldn't go faster on the 200,  which is kind of what I was hoping would happen, the 2nd and 3rd rounds, they got it right, and we saw some big swims on the last 300 with a couple guys putting up some times in the 2:40's, which is pretty good right now.