My Favorite Set Bonus

When USMS member Errol Graham submitted a favorite set for the July/August issue of SWIMMER, he had actually had two to share. One appears in the magazine and this bonus workout comes to you from Graham and Lara Potter, his coach at West Hollywood Aquatics in California.

Race Pace 200

2x100 freestyle, easy, on 1:45
2x100 freestyle, build, on 1:40

4x75 freestyle at 60% effort, on 1:15
50 easy freestyle

4x50 freestyle at 70% effort, on 0:50
50 easy freestyle

4x50 freestyle at 80% effort, on 0:50
50 easy freestyle

4x25 freestyle at 90% effort, on 0:30
50 easy freestyle

1x200 freestyle, broken 15 seconds at the 75, 15 seconds at the 125 and 15 seconds at the 175, on 3:30 (the 75 is now at 70% effort, the 50 at 80%, the next 50 at 90% effort and the 25 at 100% effort)
50 easy freestyle on 1:00

1x200 freestyle, broken 10 seconds at the 75, 10 seconds at the 125 and 10 seconds at the 175, on 3:15 (the 75 is at 70% effort, the 50 at 80%, the next 50 at 90% effort and the 25 at 100% effort)
50 easy freestyle on 1:00

1x200 freestyle, broken 5 seconds at the 75, 5 seconds at the 125, and 5 seconds at the 175, on 3:00 (the 75 is at 70% effort, the 50 at 80%, the next 50 at 90% effort and the 25 at 100% effort)
50 easy freestyle on1:00

1x200 freestyle, continuous (the 75 is at 70% effort, the 50 at 80%, the next 50 at 90% effort and the 25 at 100% effort)
50 easy freestyle

TOTAL YARDS = 2,400

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