Dr Lukas Mundelsee, Germany
SCM
Endurance Monday
Month: January 2026
Progressive Kick Set
Coach Sebastian Sieburger
LCM
Underwater Power
Ryan Woodruff, Lynchburg YMCA Swim Team
We did this set in a pool with a 9-foot depth at the turn end. The interval was set up as :10 to :20 rest so that swimmers could take the rest they needed to make their underwaters fantastic and go at their own pace.
The Seven 50s Set
Elise Knoche, Head Coach, University of Wisconsin-Whitewater
“We did this the day before heading out of town for our training trip. The set is really simple and straight forward, but my team really got after it, and we had some really fast swimming on the 3rd and 4th rounds of the 50’s. The (pre-set) is one of my favorite warm-up sets to get heart rates up before the main set. It can be modified to intervals appropriate for most any level of swimmer.”
Team P200 Challenge
Coach Ryan Woodruff, Lynchburg YMCA Swim Team
SCM
Each of our swimmers has a card with their best time race paces. This set harnessed the team concept and got some good energy flowing. Here’s how it worked:
Each swimmer kept track of how many points they scored in the round, scoring 1 point if they swam faster than 200 pace (P200), 2 points if they swam a full second faster than 200 pace, and zero points if they swam slower than P200. We appointed a captain in each lane, and at the end of each round the captains totaled the points for their respective lanes. We set the team goal at 500 points, which was 20 points on average for each of the 25 swimmers we had a practice. Swimmers were allowed to individually choose their stroke by round, but if they scored more than 5 points in a round, they had to choose a different stroke on the following round. We ended up needing 5 rounds to reach the 500 point goal.
The Swimming Wizard 