3-part Sprint Challenge Circuit with @GAswim

Rob Bond
Head Senior Swim Coach
Glenbrook Aquatics

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We also do a Sprint Challenge Circuit.  Each part of the challenge is about a month apart.  No intervals – swimmers go when they are ready.  A pre-meet warm-up precedes the set.  Active recovery is encouraged, but not required.  Swimmers get 5 failures at any step before the set is cut off.  If a swimmer tries 5 times without meeting goal, the set is over and they are out of the set – send them to a different training group…

Part 1:
Pre-Meet Warm-up then
3 x 50 Off The Block @BT +2.5
3 x 50 Running Start @BT +1.5
3 x 50 Fins @BT +.5

Part 2 (approximately one month later):
Pre-Meet Warm-up then
2 x 50 Off the Block @BT +2.0
2 x 50 Running Start @BT +1.0
2 x 50 Fins @BT

Part 3 (another month apart):
Pre-Meet Warm-up then
1 x 50 Off the Block @BT +1.5
1 x 50 Running Start @BT .5
1 x 50 Fins @BT -.5

Running start sprints – begin the stopwatch when the final foot leaves the deck.  Fins can be from a push or dive – your call.

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4 thoughts on “3-part Sprint Challenge Circuit with @GAswim

  1. This is a really good set! We do this every year but a slightly different version. Part 1 is 1×50 for all swims, part 2 is 2×50…, part 3 is 3×50…


  2. Thanks. I used to go 1×50 @Rd 1, 2×50@Rd 2, etc as well and it worked just fine. I only recently switched it up and found that I was able to drop the goal times a little bit and still have it challenging but make-able for most of my athletes. Part of the reason for the switch was going from college level athletes to HS/club aged kids. I think either way is fine, but I find it a better set as written above for the HS/club kids.


  3. we tried it as you wrote it yesterday. It was tough for them but they worked throught part 1 rather well. Moving forward I think we will continue to do it as you have written it. It demands more from them! Great set coach!


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