“On Your Own” Freestyle Set with Coach Erik Wiken

Coach Erik Wiken

Swimmers are working on either their 200 or 1500 Freestyle events for this 25 minute Set. For 200s, they are doing 25 x 50. They start with one easy, then one build, then one at race pace. If they succeed at making that one, they do another one pace. If they succeed at that one, they do another one build and then one at pace. Any time they fail at making race pace, they cycle back to the top of the set.

For the milers, the set is 100s @:20 rest with a similar succeed/fail flow chart. You get the idea.

Editor’s note: We love how this encourages athletes to take ownership during the set and watch their own times. Coach Wiken says “I’m still monitoring, loosely, it’s more so to keep everyone moving the same direction.. they should know what they’re holding or should be holding at this point in our season. Kids who are on are having a lot of success in the set while others are given opportunities to be successful and continue to be a part of the set.”

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