Coach Todd Kramer, Columbia Swim Club
Here is our main set from last Friday 11/23. We were six days out from our mid season rest meet. We wanted to do some quality swimming after hitting them with some high intensity/short rest sets the previous couple of days. We did the OTB (off the blocks) in three heats, so swimmers ended up having about a 1:3 work to rest ratio on those. The kick intervals gave them a bit more than a 1:1 work to rest ratio. The drill/swim was recovery with a strong focus on the little details. The goal of the set was to do some high quality fast swimming followed by working the legs with the idea of helping to develop good kicking late in their races. In hindsight I would have given the kids more specific time targets on the OTB (which was choice based on their best events). A couple of kids had to be given time targets to refocus, but once we got into the workout I think it went very well.