Yet Another Shreveport Set…

Dustin Myers, City of Shreveport Swim Team

LCM
 
3 rounds:
1 x 200  IM;  25 kick, 25 drill
4 x 100  fast;  round #1 = 50 fly 50 back, round #2 = 50 back 50 breast, round # 3 = 50 breast 50 free
 
2-3 min rest
 
3 rounds:
1 x 200  IM;  25 kick, 25 drill
1 x 200  worst stroke; 50 drill, 50 strong effort
1 x 200  IM;  all out from push
 
2-3 min rest
 
3 rounds:
1 x 200  IM;  25 kick, 25 drill
1 x 200  IM;  designated drills at aerobic pace
4 x 50  IM order; all out for an added up time better than your best time
 
 
 
The first 200 IM k/d of each round/set is meant for recovery.  On the second set I had kids coming within 9 seconds of their best 200 IM times (from a push too!).  On the third set I had kids who's add up 200 times were 2-4 seconds faster than their goal time for that season. 
 
When giving the practice only tell your swimmers one set at a time, that way they'll focus on each set individually.  So the 2-3 rest between sets is actually when you are explaining the next part.  At the end of the practice my kids admitted that if I had given them the entire set at the beginning they would have been a lot more cautious at the beginning.

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