The Hand-Me-Down Set

This set (or something very similar) was given to me by Jon Jolley, Head Coach of the Hickory YMCA, who used it with his star pupil Ross Dant. Jon says it was given to him by Eddie Reese, legendary Texas and US Olympic coach. We gave it a spin, and it was definitely a good one.

The idea is for the red set to be at a relatively tight interval. The blue is essentially active recovery on the same interval. Do a good job descending, and it’s pretty demanding.

Race Pace Workout #57 with Cardinal and Gold Aquatics

Patrick Marshall
Head Swim Coach
Cardinal and Gold Aquatics
We did this today after a 30 minute dryland circuit and about 2000 yards of warmup, drill work, and speed work. I like to do sets like this where we can have our sprinters and distance groups do similar workouts; makes them feel good to be all together!
Stroke:                                                          Distance
8x25s @ 100P           :40                              12x25s @ 200P    :25
100 active recovery   1:50                             100 AR
4x50s @ 200P           1:05                             5x50s @ 500P     :55
100 AR                                                           100 AR
2x75s @ 200P +2      1:30                             2x75s @ 200P+2  1:30
100 AR                                                           100 AR
100 FTB Round 1                                           100 FTB round 1
50 FTB Round 2                                              50 FTBN round 2

The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

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Active Recovery with UW-Milwaukee Head Coach Kyle Clements

Kyle Clements
Head Coach, UW-Milwaukee

I noticed that there are not a lot of Active Rest(active recovery) sets (on the Swimming Wizard) and wanted to share what I am doing today with my swimmer as we prepare for the NCAA meet in a couple of weeks. We typically do an Active rest set every Tuesday during season and find that it is a great bridge between our aerobic Monday and our lactic acid Wednesday.

For our Active rest sets the rules are pretty simple.
#1 there are no intervals the swimmer comes in and gets their time and then leaves on the next zero (1 to 10 sec rest between each swim)
#2 the Active rest swim(ar) is typically easy free and can be as slow as the swimmer wants as long as he/she is always moving forward and not touching the bottom and hanging on the wall.

Our Ncaa participant is about 10 days from starting her taper so we are still 100% go. she is also a breatstroker hence all the breaststroke work.

March 5th 2014
Active Rest
300 Free
300 NF
300 Kick
Drill Set
200 Skull (mix up front and back)
4×50 Fist Drill @50 (2 Free/2 Br)
4×75 Fist Drill/Swim/Build – (2 Free @110/2 Br @115)
Kick Set
5×150 @ 245
#1 50ez-100pink
#2 50pink-50ez-50red
#3 100red-50ez
#4 50fast-50ez-50fast
#5 50ez-100fast
Main (Active Rest)
5x(100+50+100) Details underneath set
1min rest
4x(50red+75ar+50ba) IMO
1min rest
1min rest
1min rest
1x(25 sprint fr+50ar+25 sprint br)
Rd1 = 100 neg split white/red +50ar+100 neg split white/red           FREE
Rd2 = 100 active rest+ 50 red+ 100 active rest                                  BREAST
Rd3 = 100 neg split pink/blue +50ar+100 neg split pink/blue            FREE
Rd4 = 100 active rest+ 50 blue+ 100 active rest                                BREAST
Rd5 = 100 best avg + 50 ar + 100 best avg                                        FREE

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