Here’s a set we had our top Age Group (11-14) do:
Notes: We train SCM, so the intervals were appropriate for that. For SCY, intervals should be about 10sec faster per 100. ‘The’ main set would be the 12×100 kick, but I coach by the motto ‘every set is a main set’. Thus I have included the lead up to the set, since that was all thought of ways to make sure they would be ready to go.
6×100 @ 2:00 w/ wall kick
75 FR B3 / 25 Rev. IMO, double UW!
– Key thing here is to make sure they are going twice as far (for us, double pull-outs on Br, 6 to 8 kicks on Fl and Bk)! I also asked them to keep their heads down most of the time for the wall kick, and build it until their send-off.
4:00 wall kick (30 EZ / 30 FAST / 35/25 / 40/20 / 45/15) – Goal was to make sure their legs were ready up to hit the set right.
Finally… Kicking FAST:
12×100 Kick @ 2:20
75 FAST (alt FR/IMO, no FR) / 25 EZ Fr
– Goal for the 75 was to beat their best 100 LCM time for that stroke (if training SCY, I would use best SCY times).
– We had the kids write their 75 times down on acrylic boards with wax pencils (that always helps keeping them honest on the effort). Had a couple kids hit their goals on all 12, everyone hit it on at least 6 (the BR was actually very easy).