8×1000 – Distance Group at Henderson State University

Bluefish Swim Club Senior Assistant & Age Group Coach Ryan Yucka was kind enough to share one of his sets training for the mile as a reaction to Coach Ritz Distance workout.

Set For Mile Swimmers

Repeat this 3 times for 1,650yds
150 fr smooth (about 4-6s off mile pace) 10 sec rest
400 fr race (about 4-6s under mile pace) 15 sec rest

At end, minus 1 min from total time to get a pretty accurate 1,650! I use this for senior training as well as teaching youngsters to swim the mile correctly.

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