Olympian’s Favorites with Coach Gwynn Harrison

Gwynn Harrison
Head Coach
Bridgewater College, VA
Finally, we did an ‘Olympians’ favorite set day (I only modified it a bit.  Though repeated it less times with our distance group than Katie Ledecky does!!!!!)
Stroke (Missy Franklin): 2600 Swim Series
                        3 x 100 FS @ RED on 1:20, 1:25, 130
                        1x 100 Easy – Regroup
                        10 x 25 FLY – Descend 1-4, 6-9 to BLUE / 5&10 easy on :35
                        3 x 100 IM @ RED on 1:35, 1:40, 1:45
                        1x 100 Easy – Regroup
                        10 x 25 Back – Descend 1-4, 6-9 to BLUE / 5&10 easy on :35
3 x 100 FS@ RED on 1:35, 1:40, 1:45
                        1x 100 Easy
                        10 x 25 Breast – Des. 1-4, 6-9 to BLUE / 5&10 easy on :40
                        3 x 100 IM @ RED on 1:35, 1:40, 1:45
                        1x 100 Easy – Regroup
                        10 x 25 FS – ALT Easy / Sprint NO BREATH! :35
Distance:  (Katie Ledecky) 2 x 1200 Swim Series
                        200 @ PINK
                                3 x 150 Descend to RED
2 x 100 @ RED
                50 Easy
                3 x 50 Race Pace +tempo on :50
                        50 Easy
Sprint (Alexander Popov) 3 x 650 Swim series
                        150 Swim – Breathing 4, 6
                        4x 75 – 4, 8, 12, 16 TEMPO Strokes
                        4 x 25 – Alt SPRINT kick w/ No breath
                        1 x 50 Sprint 25 to feet from dive TEMPO!

                        50 easy

The Bridgewater 6 x 6

Gwynn Harrison
Head Coach
Bridgewater College, VA

6 sets of 6 x 50 – All on 1:00 / 1:10 / 1:15) Drill / Swim
                        1 x 50 FAST …… 5 x 50 (25 Drill – 25 easy, form)
                        2 x 50 FAST……4 x 50 – 1 easy / (3 25 Drill – 25 easy, form)
                        3 x 50 FAST ….3 x 50 –  1 easy / (2 25 Drill – 25 easy, form)
                        4 x 50 FAST…..2 x 50  1 easy / (1 25 Drill – 25 easy, form)
                        5 x 50 FAST….. 1 x 50 Easy
                        6 x 50 FAST

****Maintain times as the repeats increase