LaDeane Hansten, Sonora High School, Sonora, California

I love this workout because every swimmer can start the set, and as the interval gets tighter, only the true sprinters are left.

100's of any stroke on descending :05 intervals, starting at 2:00. The goal is to see how many you can complete before being unable to make the interval. Our team keeps team records of how many each swimmer can do and we work on improving their # of swims and their overall average time. This is also a good set for getting distance per stroke counts.

Make sure that you have the intervals written out before you start, it can get confusing when the interval gets tight. It is great for high school swimmers because the newer swimmers get to rest and watch the veterans battle it out.

Why we do this: Learning to keep going when you think you have nothing left, focusing on DPS, test set...

Swim # Leave on the: Interval
1 :60 2:00
2 :60 1:55
3 :55 1:50
4 :45 1:45
5 :30 1:40
6 :10 1:35
7 :45 1:30
8 :15 1:25
9 :50 1:20
10 :10 1:15
11 :25 1:10
12 :35 1:05
13 :40 1:00
14 :40 :55
15 :35 :50

To submit your workout send to coaches@garyhalljr.com.