Coach Doug Russell, Austin Trinity, Austin Texas
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
Editor’s note: This set was first posted to this blog in June 2014.