Eric Talsma, Hamilton (MI) Swimming
This is a fun set that we do. Or we use it as part of a larger set. Great for getting the kids to push each other and make each other suffer a bit.
We call it simply FOWLI which stands for First Out When Last In. No time interval, they just leave based on how fast those around them are swimming. We usually do it as 25’s but you can do it for any length repeat.
Generally set up with between 3 and 6 swimmers per lane. The fewer the swimmers the tougher the set.
When the last swimmer touches the wall, the first swimmer leaves. We want them to be leaving at about :02 intervals so they are really pretty close to each other. We encourage them to pass if they can but they must hang on to the feet of the person in
front of them.
Each swimmer leads between 1 and 4 repeats. The fewer repeats before rotating the lead the tougher the set. After the leader is done they go to the back of the lane, giving them between 6 and 12 seconds extra rest, everyone else moves up one spot shorting them on :02 or so of rest.
Some variations that we like: w/ zoomers or fins, pulling, stroke, IM order rotating lead every 4, as a lead in to a set, in the middle of a set, at the end of a set, etc. We like to mix it in to a workout once a week or so. We encourage them to push each other and steal their lane-mates rest.
Hope you like it. Let me know if you have any questions.
I’ll try to get you some others that we like to do. I really appreciate the site. It has spurred some good conversations and some good thinking on workout ideas.