Full disclosure: I did not write this set. The set was shared by Coach Jack Bauerle at a coaching clinic some years back. I owe Coach Bauerle a great debt of gratitude for sharing this set and have used it with success in the development of 200 meter swimmers in both freestyle and strokes.

As a rite of passage, some of my former swimmers “lovingly” referred to this set as “Satan’s 50s”. I think your swimmers will enjoy (or despise) this set exactly as much as mine did. Enjoy!

The following intervals were used for a USA Swimming Jr National Level Group in a Long Course Pool.

2 Rounds:

Round 1 Stroke: Fly/ Back @: 50, Breaststroke @: 55

Round 2 Free: @: 45

4 x 50 As; 25 FAST/ 25 Stroke Count

1 x 50 Drill/ Swim

3 x 50 @ 200 Pace +1

1 x 50 As; 25 Drill/ 25 Swim

1 x 50 Max effort <Dive>

- 60 Seconds Rest

4 x 50 @200 Pace +2

3 x 50 @200 Pace +1

2 x 50 @200 Pace

1 x 50 FAST <Dive>