Extend the Sprint!

Ryan Woodruff, Lynchburg YMCA

The idea behind this SCM set was to challenge our swimmers to maintain “top” speed over progressively longer distances. It turned out to be a very difficult set, but one that went well.

We used our pace cards to set objectives for the 15m sprints, and then the instructions from there were to go “all out” on the 35s.

From there, we set goals for the 55s and so on.

For example:

15m time = 6.6

35m time = 18.2 (difference = 11.6)

55m goal = 18.2 + 11.6 = 29.8

75m goal = 29.8 + 11.6 = 40.4

95m goal = 40.4 + 11.6 = 52.0

This gets difficult quickly! As an alternative to the math above, you can re-calculate the goal after the 55s and the 75s.

One thing I would change would be to give a little more active recovery between swims. We just didn’t have the lane space/time to make this happen.

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