Medley and Free Sets for Success

Great mixed Medley/Fs sets that work well with all swimmers (times adjusted accordingly)
1600 IM as
50 Fs, 50 Fly
100 Fs, 100 Bk
150 Fs, 150 Brst
200 Fs, 200 IM
150 Fs, 150 Fly
100 Fs, 100 Bk
50 Fs, 50 Brst
Focus on good technique, especially towards end of set
20 x 100 Fs as
8 @ 1.20
6 @ 1.15
4 @ 1.10
2 @ 1.05
Work distance per stroke, turns & finishes
8 x 150 as (twice through)
# 1 – All Fs
# 2 – All Kick
# 3 – IM (Leave out Form stroke)
# 4 – All Form
20 x 50 Fs Jump Outs as
10 @ 50
6 @ 45
4 @ 40
Individual Pressure Swims;
Pick swimmer for ‘Pressure swim’ and give him/her 10/15 minutes to prepare. Leave poolside whilst others continue with session. Bring ‘competitior’ out and get all other swimmers out of pool to support him/her. Swimmers then has to race and be within 1% of best time. If they make the time, all swimmers swim down and leave early. If the swimmer fails, they ALL do 1000m Max for time. Great for teamwork/team building.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s