Active Rest set for Age Groupers

Posted on by rdwoodruff

Greg Johnson
Head Age Group Coach
Greater Pensacola Aquatic Club

Here is a little active rest freestyle set that I did with my advanced age groupers (BB-AAAA). I was surprised that they were MUCH faster at the end than at the beginning. We took a minute rest between each set of distances

Active Rest Freestyle

2 x { 1 x 250 smooth @ 3:30}      { 1 x 300 RACE ! @ 3:30} 

4 x { 1 x 150 smooth @ 2:20}      { 1 x 200 RACE ! @ 2:20}

6 x { 1 x 50 smooth @ 1:10}      { 1 x 100 RACE! @ 1:10}

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Flying Pigs

Posted on by rdwoodruff
  Austin Trinity, Austin Texas   /  Coach Doug Russell

We got this base set for under-waters from the women’s program at the University of Arkansas several years ago and we use it often with variations. We call it Soo-E-Pig.
We almost always use it as a fin set. We train in a 25 meter pool. The basic set is 4 under – 1 recovery (we call it “over”) , 3 under – 1 recovery, 2 under – 1 over, 1 under – 1 over. We usually repeat it 4 times though. Today we went with a variation to work our butterfly and up tempo our Freestyle.

Soo-E-Pig
  1. 6 dolphins – 3 strokes Fly – if not at wall back under water and work finish.
  2. 5 dolphins – 4 strokes Fly – same
  3. 4 dolphins – 5 strokes Fly – also
  4. 3 dolphins – 6 strokes Fly – again

As they work through the set they drop a round in sequence.

Set:
Round 1 Soo-E-Pig > :40
Swim 6 x 50 Free > :40 (Descend 1 – 3, 4 Negative Split, 5 Build, 6 Faster than first three)

Round 2 Soo-E-Pig > :35
Swim 6 x 75 Free > 1:00 (Descend 1 – 3, 4 Ez-Ez-Fast, 5 Ez-Fast-Ez, 6 Fast-Ez-Ez)

Round 3 Soo-E-Pig > :30
Swim 6 x 100 Free > 1:20 (Descend 1 – 3, Descend 4 – 6)

Round 4 Soo-E-Pig > :25
Swim 1 x 200 Free > Goal Time for 200 Free LC minus 3 – 6) They have fins on!

Total 2650 meters SC

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Age-group Breaststroke Set from Caradon Swim Club

Posted on by rdwoodruff

Keith Haynes
Head Coach
Caradon Swim Club

Below is a Breaststroke set I ran this evening with my age group swimmers – although I think age group is different in the US, so 11 – 14 year olds. They said they really liked it and that it was easy! Outrageous.
I love doing descending work with this age group, as when it comes to a race situation they really understand the concept of applying more effort throughout a race to maintain speed even though they are getting tired. Just like when we do descending work in training!
Clearly I was too generous with the turnaround times, but I will get them back on Tuesday and Friday. So adjust turnaround times to suit your swimmers capabilities or where they are in their training programme…
1 x 100 as 50 F/S – 50 BK                                             on 2.00
4 x 25 BR/S          Descend 1 – 4 to sprint speed                      on 45
2 x 100 as 50 F/S – 50 BK                                             on 2.00
4 x 50 BR/S          Descend 1 – 4 to sprint speed                      on 1.30
3 x 100 as 50 F/S – 50 BK                                             on 2.00
4 x 75 BR/S          Descend 1 – 4 to sprint speed                      on 2.15
3 x 100 as 50 F/S – 50 BK                                             on 2.00
4 x 50 BR/S          Descend 1 – 4 to sprint speed                      on 1.30
2 x 100 as 50 F/S – 50 BK                                             on 2.00
4 x 25 BR/S          Descend 1 – 4 to sprint speed                      on 45

1 x 100 as 50 F/S – 50 BK                                             on 2.00

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