Jake Lichter, Assistant Men’s Swim Coach, Cornell University
This afternoon workout (following this morning workout) was all about giving them some speed and opportunities to go fast. Our guys are crazy competitive so the flag races were a blast and got them working hard without realizing it. This set them up well going into the 30 x 50.
10 x 50 fr/bk on :50
8 x 75 k/d/s on 1:10
6 x 150 on 2:00 Paddles
O: hyp 3-5-7
E: hyp 5-7-9
4x
4 x 25 from mid pool Dec 1-4 on :30
1&2: no propulsive movement, get back to middle on jump alone
3: Identify when you start to slow down then kick and break out
4: Put it all together
1 x 50 of that stroke on 1:00 Put it all together with the two turns
10:00 Flag Races
Start with both hands on the wall, whistle jump out to the flags, flip at the flags and sprint back to the wall
Tempo work
30 x 50 on :50
Distance
2x
6 @ [1000p] + 1 EZ
4 @ [500p] + 1 EZ
2 @ [200p] + 1 EZ
Mid Distance 1
1: Fast (100-200p)
1: EZ
Mid Distance 2
1: Fast (100-200p)
2: EZ
See Coach Lichter’s previous post IM/Free Ascend Descend set here.
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The Swimming Wizard 
In the flag races, when you say jump out, do you mean feet on the bottom and jump out as far as possible or are you meaning push off the wall and streamline only?
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With the flag races I have them face away from the wall with both feet on the wall and hands behind them holding onto the gutter. When I blow the whistle they are to jump off the wall and with arms still at their side. They will keep their arms at their side until after they have initiated the turn. Once they complete the turn (open or flip) they sprint swim back to the wall. You certainly could have them go into streamline or put their hands out front but for our purposes I wanted them to practice hinging at the hips and getting their hips over fast on the flip turn and drawing their knees up fast and getting tight with head low on the open turns. I hope this helps!
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