Coach Lauren Harrington
Warmup
300 free
200 IM drill/swim
100 pull
12×25 12 1/2 yards fast, getting the heart rate up
4x50s from mid-pool (stroke)
4x50s from mid-pool (free)
Main Set – “The Dirty Thirty”
30x100s
- 10x100s on 1:30/1:35 (may adjust interval for swimmers, but these are the two we used for the women’s team)
- 10x100s on 1:20/1:25
- 10x100s on 1:10/1:15
The point of the set is to hold the same pace throughout…so you start out on 1:30/1:35 going as fast as you would to make a 1:10/1:15 pace. Obviously, you get a lot more rest at the beginning, but that’s the point. It’s a test of endurance, and it’s always fun to see where the swimmers are at the beginning of the season doing this set vs. the end of the season. It’s a good benchmark for where they’re at.
EASY 100 Stretch it out
6x100s 50 catch-up drill/50 swim freestyle to regain stroke and make sure swimmers are not just spinning their wheels after a set like that…@ 1:30
200 Warm Down
Editor’s Note: This set was originally published to this blog in 2010
The Swimming Wizard 