Racing for Points and Prizes with WEST Express and Coach Heidi Miler

Heidi Miler, West Express Swim Team

We did this Saturday to simulate some racing as we have a big meet in two weeks and many of our kids haven’t swam a meet yet coming out of HS season.

I think it went well as it raised the racing level more than we normally see doing “regular off the block sprints”

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Saturday, January 5, 2019

Sprints off blocks – simulate racing with Winter Classic Meet in two weeks

1000 Meet warm up

6 x 50 @ 50 – build through a fast turn

300 kick build by 100

6 x 50  @ 50 – build to a fast finish

300 pull

1200/ 2200

2 x 100  @ 1:40 – 50 drill/50 free – technique focus

4 x 25 @ 30   Sprint free

100 easy

2 x 100 @ 1:50 – Non free 50 drill/50 – technique focus

4 x 25 @ 30 Sprint non free

200 easy

900/3100

Point System:

Winner of each heat gets 10 points, 2nd place 5

Best time 20 points

Best time –within 1 second 10 points

Best time within 2 seconds 5 points

Best time within 3 seconds 3 points

We set up in heats of similar speed – did each of these swims on approx. 5 min with some easy swimming and point calculating in between swims

All Swims AFAP

2 x 100 Free

1 x 100 Non Free (did not score this for heat winners with too many different strokes going on)

1 x 100 IM

At end choose between 2 x 100 broken swims or 1 x 200/500 broken swim

Cool Down

Highest point scorer won a won a TYR Prize (t-shirt, goggles etc)

I printed out a sheet with each swimmers best time sheet and attached it to the table – in between rounds the swimmers calculated their points

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