With Halloween right around the corner, it’s time to break out the creativity to encourage your swimmers to come to practice before they trick or treat.
A Halloween Set for Age Groupers (a re-post from last year)
Urbanchek’s Training Paces Available for Download
Jon Urbanchek is among the very best swim coaches of the last few decades. We have now added a link on the “Tools for Coaches” page where you can download the Microsoft Excel document that you can use to customize training paces for your group.
Quality and Technique
Ryan Woodruff
Head Coach, Parkland Aquatic Club
SCY
We performed this set to get in some high-quality yardage while also spending some time on specific technical elements of our freestyle
20 x 400
odd fastest possible average @ 5:00
even easy @ 6:00
Follow these specific instructions on the easy swims:
#1 and #11 – Breathe every 3 strokes
#3 and #13 – Kick at least 4+ dolphin kicks off every wall
#5 and #15- Open turns with great streamlines
#7 and #17- 25 breathing right/25 breathing left
#9 and #19- Finish every 25 with a perfect touch
For an I.M. option: Do the fast swims IM @ 6:00 and go a 300 (instead of 400) easy @ 5:00.
Kickin’ with Wiken #5
Erik Wiken
Head Coach, Heartland Aquatics
This post is the fifth in a series of posts from Coach Wiken’s Senior/National Team Group. Look for more to come soon.
7 x 100 @ 2:10 IM Cycle
-Kick, build each 50 to strong kick
1 x 200 @ 4:50 IM
-Kick for Time, in SL (1 stroke/turn)
3 x 100 @ 2:10 IM Transitions
-Kick, build each 50 to strong kick
1 x 200 @ 4:30 IM
-Kick for Time, in SL (1stroke/turn)
1400 yards, 31 minutes
A Few Favorites
Dan Harrigan
1976 Olympic Bronze Medalist- 200 Back
Former Coach, Penn State University
Dan counts the great Dick Jochums as his mentor. Here are a few of Dan’s favorite sets:
10 x 100 free (yds)on 1:15 count strokes for each lap. Each 25 take one less stroke.
This will tend to make you kick more toward the end of each hundred.
10 x 200m back swim/kick by 100s on 2:45 (or an interval that gives you little time to rest, maybe 5 to 10 seconds.)
15 x 100 free on descending intervals (meters):
first five on 1:15
next five on 1:10
last five on 1:05
Kickin’ with Wiken #4
Erik Wiken
Head Coach, Heartland Aquatics
This post is the fourth in a series of posts from Coach Wiken’s Senior/National Team Group. Look for more to come soon.
2 x Through…
8 x 75 @ 1:30 FR with Snorkel
-50 All Out Kick in streamline/25 2xKick ½xArms (1 stroke/turn)
1 x 100 @ 3:00 Moderate FR Swim (Snorkel Optional)
YOTA Masters Workout Blog
Check out this blog with many great workouts for Masters swimmers:
Kickin’ with Wiken #3
Erik Wiken
Head Coach, Heartland Aquatics
This post is the third in a series of posts from Coach Wiken’s Senior/National Team Group. Look for more to come soon.
5 x Through…
4 x 50 @ 1:00 #1 Kick, D1-4, 50 #4 is Sprint
1 x 100 @ 2:30
-#1 50 Kick oriented drill, 50 Fast Swim
1500/ 32.5 minutes
Kickin’ with Wiken #2
Erik Wiken
Head Coach, Heartland Aquatics
This post is the second in a series of posts from Coach Wiken’s Senior/National Team Group. Look for more to come soon.
No Board/in Streamline on back, 1 stroke max into wall
3 x through:
4 x 100 @ 2:00
75Flutter/25 Dolphin, 50/50, 25/75, 0/100
4 x 25 @ :45 Fly Swim
½ Way – 15M ↓H20 kick into sprint swim
1 x 50 @ 1:00 Easy FR Swim
1650/36 minutes
Kickin’ with Wiken #1
Erik Wiken
Head Coach, Heartland Aquatics
This post is the first in a series of posts from Coach Wiken’s Senior/National Team Group. Look for more to come soon.
With Board or in Streamline (1 stroke max into wall)
4 x 100 @ 2:00 FR Strong Kick
4 x 25 @ :45 FR All Out Kick
3 x 100 @ 1:55 FR Strong Kick
4 x 25 @ :45 FR All Out Kick
2 x 100 @ 1:50 FR Strong Kick
4 x 25 @ :45 FR All Out Kick
1 x 100 @ 1:45 FR Strong Kick
4 x 25 @ :45 FR All Out Kick
1 x 100 @ — Easy Moderate FR Swim
1500/35 minutes
Flyin’ at Heartland
Workout notes:
-Only had 90 minutes on this particular day so things were a bit more condensed than normal. Was fortunate enough to have a couple of college guys back to train with my best 14 & under flyer. The goal was for her to do the set without breaking stroke and preparing for a great 200 fly without doing a TON of fly.
-The Short fins set was the speed work for the day, with the mindset of finishing a 100 fly really fast (fins were there to ensure holding stroke after the main set, aside from generating max speed). The underwaters were a hypoxic recovery and a mental challenge to use a whole body kick after the 100s on both rounds.
– This was a good workout for the guys and an awesome challenge she rose up to on that day (not a typical daily workout, we were going into winter break, I believe there was no full day of school afterwards so she could recover fully). She channeled this memory about a month later into a PR in the 200 fly by about 5 seconds.
Warm-up:
5:00FR Swim @ 1:00 Rest
8 x 25 @ :30 IM Order by 2s, fast in the deep end
5:00FR Swim @ 1:00 Rest
8 x 25 @ :30 IM Order by 2s, fast in the deep end
(IMO by 2s: 1-2:Fly 3-4:BK …. Essentially Odds: EZ/FAST Evens: FAST/EZ)
2 x Wall Series (SEE BOTTOM OF THIS BLOG POST)
Main Set:
2x through…
1 x 250 @ 3:20
1 x 200 @ 2:40
1 x 150 @ 2:00
1 x 100 @ 1:20
1 x 50 @ 1:00
1st Rd: finish each swim with 25 fly (example: 250 = 225FR 25Fly…. 50 = 25FR 25Fly)
2nd Rd: finish each swim with 50 fly
1 x 50 @ 1:40 Easy Swim
Repeat all of that again.
+ 1:00 Rest to put on short fins..
2x
3 x 100 @ 1:40 50FR/50Fly
-Negative Split
4 x 25 @ :45 Underwater dolphin kick
Warm-down:
200FR 100IM Drill
2 x Wall Series (SEE BOTTOM OF THIS BLOG POST)
Main Set:
2x through…
1 x 250 @ 3:20
1 x 200 @ 2:40
1 x 150 @ 2:00
1 x 100 @ 1:20
1 x 50 @ 1:00
1st Rd: finish each swim with 25 fly (example: 250 = 225FR 25Fly…. 50 = 25FR 25Fly)
2nd Rd: finish each swim with 50 fly
1 x 50 @ 1:40 Easy Swim
Repeat all of that again.
+ 1:00 Rest to put on short fins..
2x
3 x 100 @ 1:40 50FR/50Fly
-Negative Split
4 x 25 @ :45 Underwater dolphin kick
Warm-down:
200FR 100IM Drill
Wall Series: “Stolen” from Tom Beck at GOAL, modified to current form. Finish each warm-up with this mini set:
The following 7 steps are one time through, we finish each warm-up session twice through…
1. Streamline for distance* (goal; reach mid pool & beyond without propulsion)
2. From 1st red float back to start wall, submerge for underwater accelerator dolphin to wall, last few yards should be sprint. (swim back out to about 10 yards out)
3. FR race pace turn
4. 2 Reverse tucks from a horizontal & stationary position (working on quick knees & shoulders on open turn)
5. Fly or BR open race pace turn
6. Back race pace turn**
7. Accelerator at surface into choice race finish
*The second round the streamline for distance is from the blocks. No kick, just gliding.
**The second round we substitute the BK turn on the 2nd round with a BK/BR crossover turn.
Simple Little Set
Check out Don Swartz and Ken Demont’s Simple Little Set on their blog at Swim Coach Direct. Thanks, guys!
Burning Both Ends of the Candle
First time I ran this, kids had never heard of the phrase before and didn’t understand why I would call this set that name. After 20 x 25s, they knew why…
1. Partner Up:
-You will need 1 Buoy & 1 Kickboard per tandem, both with center-mount snorkel (HIGHLY recommended)
2. 20 x 25 @ 1:00 (interval & # of repeats according to ability)
(want to make it longer?, suggest breaking @ 1/2 or 1/3s with a 50 easy on same interval)
One person does a 25 sprint scull (hands out in front of snorkel), head in line
The other person does a 25 sprint FR tombstone kick**, head in line
Rotate equipment after each 25
**Tombstone Kick: Stand board on end, grab a 1/2 way and stick bottom half in the water. Board stays vertical. (We also do tombstone kick sets where the last repeat (usually 25s) we “bury it”, board is vertical and totally submerged.)
Two Grand Tempo
Brent Nichols
I wanted to share a workout using the Temp Trainer. Following Coach Ryan Woodruff’s idea on how to determine “sweet spot”, http://swimmingwizard.blogspot.com/2010/05/find-your-sweet-spot.html, I came up with this set to help me work on speed without losing control.
300 Warm up consisting of:
25 Fist swim
25 open hand
25 1 finger
25 open hand
25 2 finger
25 open hand
25 3 finger
25 open hand
100 easy swim for stroke count
All three sets using TT at 1.05:
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Set #1 400
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4 x 25 + 3 x 50 + 2 x 75 + 1 x 100 1.05
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20 second rests
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Recovery swim
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100
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Set #2 400
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4 x 25 + 3 x 50 + 2 x 75 + 1 x 100@1.05
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15 second rests
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Recovery swim
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100
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Set #3 400
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4 x 25 + 3 x 50 + 2 x 75 + 1 x 100@1.05
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10 second rests
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Recovery swim
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100
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Warm down 300 yards easy swim
2100 total yards
The Hurricane
Ryan Woodruff
ryan.d.woodruff@gmail.com
“More days to come
New places to go
I’ve got to leave
It’s time for a showHere I am, rock you like a hurricane”
-The Scorpions, “Rock You Like a Hurricane”
WARMUP Churn the waters– 20 MINUTES NON-STOP OF:
200 SMOOTH FREE
10 STREAMLINE BLASTOFFS OFF THE BOTTOM
100 KICK W/BOARD
100 SMOOTH NO FREE
10 STREAMLINE BLASTOFFS
50 KICK FAST W/ BOARD
MAIN SET – THE HURRICANE
The intensity builds and builds until you reach the “Eye-M” in the middle. The intensity hits strong again shortly thereafter.
Descend the 1st four 500s, Pull is optional on all 100s
500 FREE STRONG @ 5:40
4 X 100 EZ @ 1:15
500 FREE STRONG @ 5:40
3 X 100 EZ @ 1:15
500 FREE STRONG @ 5:40
2 X 100 EZ @ 1:15
500 FREE STRONG @ 5:40
1 X 100 EZ @ 1:15
800 REVERSE “Eye-M” 50 KICK/100 DRILL/50 SWIM
500 FREE STEADY B3 @ 5:40
4 X 100 F.P.A. @ 1:10
500 FREE STEADY B3 @ 5:40
3 X 100 F.P.A. @ 1:10
500 FREE STEADY B3 @ 5:40
2 X 100 F.P.A. @ 1:10
500 FREE STEADY B3 @ 5:40
1 X 100 F.P.A. @ 1:10
WARM DOWN SET
? X 25 @ :30 CHOICE, DESCEND CYCLE COUNT 1-4 AND REPEAT
Swim Florida Masters Workouts
Check out Swim Florida coach Ehrin Epps’ workout blog at http://eeworkouts.blogspot.com Thanks Ehrin!
The "N" Set
Dani Caldwell
SUSA Stingrays
This was a great set for determining the “mental state” of my senior swimmers. I also did a shorter, easier version with my age-groupers later in the day. I did it as an evening practice for my seniors, which gave them extra motivation to push themselves!
Goal yardage (depending on the ability of the swimmers and duration of the workout): 6500 yards
Rules:
1. You have 15 minutes do get in as many repeats as possible. Count your repeats. (Coach records them)
2. You MUST take the specified rest.
3. You determine how much effort you put in.
4. Once you reach your goal yardage, you warm down 300 yards and you are done.
Sets:
1. 15 minutes — straight swim
2. 15 minutes — n x 100 FR kick with fins and snorkel @5 seconds rest
3. 15 minutes — n x 200 FR pull (no buoy) @20 seconds rest
4. 15 minutes — n x 100 stroke (no FR, all the same stroke) @ 10 seconds rest
5. 15 minutes — n x 50 FR with snorkel (work on turns) @ 10 seconds rest
6. 15 minutes — n x 25 underwaters with fins @10 seconds rest
7. 15 minutes — n x 75 FR @5 seconds rest
A Dayton Christmas Part 2
Gary Galbreath
Dayton Raiders
SCM
Pulling/Kicking
====================
3 x 300 on 4:30 Swim, IM k/d/s, scull/swim x25
8 x 100 on 1:30 uh2o turns
====================
4x
{1 x 75 on 1:20 1:25 Kick, 1st 25 fast
{1 x 75 on 1:25 1:30 Kick- last 50 fast
{1 x 75 on 1:30 Kick- entire 75 fast
{1 x 100 on 2:00 Kick for Time
====================
2x
{3 x 200 on 2:30 2:40 2:50 Paddles with hard kick
{3 x 150 on 2:00 2:10 2:20 pad/buoy desc 50’s
{3 x 100 on 1:15 1:20 1:25 Buoy only. Make
{2 x 50 on 1:00 Backstroke
====================
5 x 100 on 1:30 No Equipment.Choice Best Ave
1 x 500 on 8:00 Swim 12.5 uh2o off each wall
5 x 100 on 1:30 Equipment. Choice Best Ave
1 x 100 on 2:00 ez 1:00
7,500 Meters
A Dayton Christmas Part 1
Gary Galbreath
Dayton Raiders
SCY
200 Swim, 200 kick, 200 Pull, 200 Swim @ 13:00 13
15 x 100
5 @ 1:20/1:25
5 @ 1:15/1:20
5 @ 1:10/1:15
———1 Min———- 2300
Main Set
6 x 25 Fly @ 20/25 (200 Pace)
1 x 50 @ 45
6 x 25 Back @ 20/25 (200 Pace or 400 IM Pace)
1 x 50 @ 45
6 x 25 Breast @ 25/30 (200 Pace or 400 IM Pace)
1 x 50 @ 45
6 x 25 Free @ 20/25 (200 Pace or 400 IM Pace)
1 x 50 @ 45 2400/4700
——–1 Min——–
Main Set II
4 x Descend 1-4
1 x 100 IM @ 1:25/1:30
1 x 100 IM @ 1:20/1:25
1 x 100 IM @ 1:15/1:20
1 x 100 IM @ 1;10/1:15
1600/6300
——–1 min——–
Kick Set
20 x 50
Odd @ 50
Even @ 45
1000/7300
——–1 Min——
Pull Set
10 x 75 @ 55/1:00
750/8050
The Myers Sprint Set
Dustin Myers
1 x 50 @ 1:00; cruise kick – flutter w/ board and snorkel
2 x 25 @ 0:30; build to sprint kick – flutter w/ board and snorkel
4 x 25 @ 0:40; build to sprint – free
2 x 25 @ 0:30; build to sprint kick – secondary stroke
4 x 25 @ 0:40; build to sprint – secondary stroke
1:00 rest
1 x 50 @ 1:00; cruise kick – flutter w/ board and snorkel
2 x 25 @ 0:40; sprint kick – flutter w/ board and snorkel
4 x 25 @ 0:50; sprint – free
2 x 25 @ 0:40; sprint kick – secondary stroke
4 x 25 @ 0:50; sprint – secondary stroke
1:00 rest
1 x 50 @ 1:30; cruise kick – flutter w/ board and snorkel and parachute
2 x 25 @ 0:50; sprint kick – flutter w/ board and snorkel and parachute
4 x 25 @ 1:00; sprint – free w/ parachute
2 x 25 @ 0:50; sprint kick – secondary stroke w/ parachute
4 x 25 @ 1:00; sprint – secondary stroke w/ parachute
1:00 rest
2 x 25 @ 1:30; sprint – free w/ bucket
2 x 25 @ 1:30; sprint – secondary stroke w/ bucket
2 x 25 @ 1:30; sprint – free w/ bucket and fins (paddles optional)
2 x 25 @ 1:30; sprint – secondary stroke w/ bucket and fins (paddles optional)
Medley and Free Sets for Success
Great mixed Medley/Fs sets that work well with all swimmers (times adjusted accordingly)
1600 IM as
50 Fs, 50 Fly
100 Fs, 100 Bk
150 Fs, 150 Brst
200 Fs, 200 IM
150 Fs, 150 Fly
100 Fs, 100 Bk
50 Fs, 50 Brst
Focus on good technique, especially towards end of set
20 x 100 Fs as
8 @ 1.20
6 @ 1.15
4 @ 1.10
2 @ 1.05
Work distance per stroke, turns & finishes
8 x 150 as (twice through)
# 1 – All Fs
# 2 – All Kick
# 3 – IM (Leave out Form stroke)
# 4 – All Form
20 x 50 Fs Jump Outs as
10 @ 50
6 @ 45
4 @ 40
Individual Pressure Swims;
Pick swimmer for ‘Pressure swim’ and give him/her 10/15 minutes to prepare. Leave poolside whilst others continue with session. Bring ‘competitior’ out and get all other swimmers out of pool to support him/her. Swimmers then has to race and be within 1% of best time. If they make the time, all swimmers swim down and leave early. If the swimmer fails, they ALL do 1000m Max for time. Great for teamwork/team building.
21-Cycle Swims
Dani Caldwell
SUSA Stingrays, St. George, Utah
21-Cycle Swims
SCY
SCY
Short set we do with HS kids…
8 x 21 stroke cycles — stop when you reach 21 cycles, begin from that point on the next one
Rules: you must continue stroking or streamlining off the wall — no side-glide or other forms of “cheating”
Some of our older boys were getting to 125 yards the other morning! It was interesting how “into it” they got — they turned it into quite a competition.
A Halloween Set during Adaptation Week (for age groupers)
Clare Labowitch
Head Coach Darwin Swimming Club
Head Coach Darwin Swimming Club
Northern Territory, Australia
5k Pre-Halloween Excursion to the Dark Side (10-15 sec RI throughout)
5k Pre-Halloween Excursion to the Dark Side (10-15 sec RI throughout)
Warm Up
4 x 100 two headed monsters (a variation of top and tail, this has two swimmers stroking with a kicker hanging on to each of their feet)
8 x 50 ghost slider + stealth free (max uw s/l on side, keep upper body very still, lead with one arm other by side,smooth breakout into no splash free with high elbow recovery)
6 x 50 scare tactics (with fins – 25 uw dolphin 25 max sprint)
Pre-Set
600 vampire chase 2 swimmers begin 20m in front of three other swimmers with fins who work as a pursuit team to catch them – once caught roles are rotated. The third swimmer in the line is the catcher which forces the swimmers to work together)
6 x 50 scramble home relay(swimmers s/l under floating mat then swim to and climb over, best they can, a fitness ball to get to the end).
Main
2[6 x 200 medley mashups (change around medley order/distances and even leave out a stroke for each repeat)
4 x 50 carrying the weight (dolphin kick on back holding up medicine ball)
Cool down
4 x 50 zombie crawl (25 on back swimming feet forwards; 25 swim freestyle backwards)
Aerobic Speed
Gary Galbreath
Dayton Raiders
We did this set during what I called Aerobic speed week. This was done Short Course Meters.
We gave all swimmers aggressive times to hold. All said it was the hardest set of the summer.
400/350 Pull @ 5:15
4 x 50 Drill @ 50
——-30——–
1 x 100 Dive Fast @ 2:00
400/350 Pull @ 5:15
4 x 50 Drill @ 50
——-30——–
2 x 100 Dive Fast @ 2:00
400/350 Pull @ 5:15
4 x 50 Drill @ 50
——-30——–
3 x 100 Dive Fast @ 2:00
400/350 Pull @ 5:15
4 x 50 Drill @ 50
——-30——–
4 x 100 Dive Fast @ 2:00
500 Warm-Down (50 Kick-50 Swim)
I.M. a Hokie
Braden Holloway
Associate Head Coach, Virginia Tech
Aerobic Base IM set for 400 IMers.
Done in SC Yards
350 IM @ 4:45 (50/125/125/50)
3 x 100 FR @ 1:15
400 IM @ 5:30 (75/125/125/75)
400 FR @ 5:00
450 IM @ 6:15 (100/125/125/100)
5 x 100 @ 1:10
500 IM @ 6:45 (100/150/150/100)
600 FR @ 7:00
550 IM @ 7:30 (125/150/150/125)
7 x 100 FR @ 1:05 PULL
600 IM @ 8:15 (125/175/175/125)
800 FR @ 9:00 PULL
Hold entire set 5-6 beats below max heart rate
Total: 6150 yards
The Dayton Raider Mountain
Gary Galbreath
Dayton Raiders Swim Club
Here’s a set we did Saturday morning. Just as a reminder it’s base building time! We did it SC meters. Everyone was on the same cycle. The Kick part was the chance to catch up if the were struggling with the Times. It’s just a good Aerobic set. Total 8800 meters
25 Kick@ 30
4 x 50 @ 45 Descend 1-4
Free
75 Kick@ 1:30
4 x 100 @ 1:30 Descend 1-4
25 Stroke/50 Free/25 Stroke
125 Kick @ 2:30
4 x 150 @ 2:05 Descend 1-4
Free
175 Kick@ 3:30
4 x 200 @ 3:00 Descend 1-4
BackStroke
225 Kick @ 4:30
4 x 250 @ 3:15 Descend 1-4
Free
275 kick@ 5:30
4 x 300 @ 4:30 Descend 1-4
100 IM/100No Free/100 Free
325 Kick @ 6:30
4 x 350 @ 4:25 Descend 1-4
Free
375 Kick@ 7:30
4 x 400 IM @ 6:30
#1 4 x 100 IM
#2 100IM/200 IM/100IM
#3 2 x 200 IM
#4 Reverse 400 IM
8800 meters
The Dirty Thirty
Lauren Harrington
Loyola University
Warmup
300 free
200 IM drill/swim
100 pull
12×25 12 1/2 yards fast, getting the heart rate up
4x50s from mid-pool (stroke)
4x50s from mid-pool (free)
Main Set – “The Dirty Thirty”
30x100s
- 10x100s on 1:30/1:35 (may adjust interval for swimmers, but these are the two we used for the women’s team)
- 10x100s on 1:20/1:25
- 10x100s on 1:10/1:15
The point of the set is to hold the same pace throughout…so you start out on 1:30/1:35 going as fast as you would to make a 1:10/1:15 pace. Obviously, you get a lot more rest at the beginning, but that’s the point. It’s a test of endurance, and it’s always fun to see where the swimmers are at the beginning of the season doing this set vs. the end of the season. It’s a good benchmark for where they’re at.
EASY 100 Stretch it out
6x100s 50 catch-up drill/50 swim freestyle to regain stroke and make sure swimmers are not just spinning their wheels after a set like that…@ 1:30
200 Warm Down
My Favorite Practice
Ryan Woodruff
This set was one of my favorites from my time training for open water races.
SCY
10 x 500 @ 6:00 Slight descend #1-5, Hold #6-10 strong & steady
200 ez backstroke
10 x 300 @ 3:40 Hold 2 sec per 100 faster than on the 500s
200 ez backstroke
10 x 100 @ 1:20 Fastest possible average, shoot for 4 seconds faster per 100 than pace on the 300s.
200 ez backstroke
9600 yards
Set #2 From Down Under
Clare Labowitch, Darwin Swimming Club
Northern Territory, Australia
We are in an endurance phase at the moment the what follows is the second of two Wednesday morning aerobic endurance sets which the swimmers handled particularly well.
Warm Up
4 x100 as 50 reverse IM order, 50 free on 1.35
4 250 as 200 free D1-4 to 85% + 50 form 20 sec RI
8 x 50 choice on 65 as 35 drill, 15 race finish
Kick Swim Drill
4 x 200 as 100 6 kick switch with one stroke to change + 100 slow arms fast kick on 3.20
Main – A1-A2
8 x 200 free as
#1 200PB +35
#2-3 200PB +30
#4-5 200PB +25
#6-7 200PB +20
#8 take 2-3 secs off last swim
Fins
4 [ 4 x 50 as
Round 1- form on 50
Round 2- 25 form, 25 free on 45
Round 3- free on 40
Round 4 –choice on 35 – (one swimmer chose to do this round in fly)
200 easy backstroke and out
A Set from Down Under
Clare Labowitch, Darwin Swimming Club
Northern Territory, Australia
I am an unashamed magpie when it comes to collecting swim sets and often mix and match different components. My squad is an age group one.
We are in an endurance phase at the moment the what follows is the first of two Wednesday morning aerobic endurance sets which the swimmers handled particularly well.
Warm Up 10 sec RI
400 free; 300 Claytons IM (25 fly 50 free, 25 back 50 free etc); 200 backstroke; 4 x 50 main stroke – stroke count D1-4 on 60
Main – Quality Endurance
2 x [ 4 x 200 free on 2:45 + 10 x 50 form on short rest cycle] as
200 free + 1 x 50 form
200 free + 2 x 50 form
200 free + 3 x 50 form
200 free + 4 x 50 form
What I appreciated about the main was that the swimmers set their own cycle for the 50s and all of them challenged themselves
Fins
20 x 50 as 1-3 technique 4 pace
The Swimming Wizard 