F.A.T. (For a Time) Tuesday with Glenbrook Aquatics

Head Sr. Coach
Glennbrook Aquatics
 
Our focus today was tired speed. I wanted to give the kids a gut check and asked them to find a way to sprint when tired. We warmed the kids up and then talked about expectations for honest efforts prior to revealing the set. It was 2 rounds as shown below – no breaks between rounds. The long interval on the sprint was to allow free time after the sprint to prepare for next round. Some took advantage and used time for active recovery. Others went the painful route and layed on the deck until it was time to go. We go a great effort from the kids. I will probably add a little more interval to the best average swims next time, but not much.

Enjoy!



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3-part Sprint Challenge Circuit with @GAswim

Rob Bond
Head Senior Swim Coach
Glenbrook Aquatics

 
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We also do a Sprint Challenge Circuit.  Each part of the challenge is about a month apart.  No intervals – swimmers go when they are ready.  A pre-meet warm-up precedes the set.  Active recovery is encouraged, but not required.  Swimmers get 5 failures at any step before the set is cut off.  If a swimmer tries 5 times without meeting goal, the set is over and they are out of the set – send them to a different training group…

Part 1:
Pre-Meet Warm-up then
3 x 50 Off The Block @BT +2.5
3 x 50 Running Start @BT +1.5
3 x 50 Fins @BT +.5

Part 2 (approximately one month later):
Pre-Meet Warm-up then
2 x 50 Off the Block @BT +2.0
2 x 50 Running Start @BT +1.0
2 x 50 Fins @BT

Part 3 (another month apart):
Pre-Meet Warm-up then
1 x 50 Off the Block @BT +1.5
1 x 50 Running Start @BT .5
1 x 50 Fins @BT -.5

Running start sprints – begin the stopwatch when the final foot leaves the deck.  Fins can be from a push or dive – your call.

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"Texas A&M Kick Set" with Coach Rob Bond @GAswim

Rob Bond
Head Senior Swim Coach
Glenbrook Aquatics

 

Editor’s Note: This is the second of four submissions from Coach Bond.  Please kick on the “Bond” tag below to see his other sets.

Texas A&M Kick Set (completely stolen – not my set, but I love it)
4-6 x
{75 @1:45 Kick
{100 @1:45 Kick Faster
{125 @1:45 Kick ALL OUT!!

Have you checked out the Swimming Wizard reading list? 

 

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The Glenbrook Broken Mile Set

Rob Bond
Head Senior Swim Coach
Glenbrook Aquatics

 

Broken Mile
11 x
{100 @1:00
{50@1:00
 

Set interval at best average 100 pace.  They should get no more than 2-3 seconds rest on the 100s.  It should provide a quick reset and then go.  The rest should come on the 50s.

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