Tag: Harrison

IM Set with Bridgewater College

Posted on by rdwoodruff

Gwynn Harrison, Bridgewater College

SCM

6 x 25 w/ MONOFIN – odds kick, hands at side….evens swim for form on 30

3 x 100 Fly – 75 Build to RED, 25 Free DPS on 1:40

200 IM @ RED on 3:10

6 x 25 Back – Odds kick with hand crossed in front/ Evens Extended breakouts on :30

2 x 200  – 150 Build to BLUE / 50 Free DPS on 3:10

1 x 300 IM (75 each stroke – build to FAST exchanges) on 4:45

6 x 25 w/ MONOFIN – Swim Breaststroke on :30

1 x 400 IM FAST, TIMED

100 Easy – Regroup

8 x 25 on :25 Free – Build into fast flip

2 x 100 w/ FINS + Paddles FAST on 2:00

300 Recovery – 75 Back (25DAB)75 free

The 2050 Challenge

Posted on by rdwoodruff

Coach Gwynn Harrison, Bridgewater College

This is a test we do at least 1/season (often 2).  I keep all results and have an all-time spread sheet of overall time and times for each effort.  This way, swimmers can compare progress from 1st-2nd semester, as well as over course of career at Bridgewater.  It started as a way to get the swimmers more comfortable on the blocks, and more able to swim back to back events during dual meets.  Mostly, its a mental challenge because it is all the individual events of a college dual meet (short order) back to back, all best effort.  I try to do it toward the end of our overload training period to mark the occasion ðŸ™‚  Though they complain about it – it occupys a positive tradition in our program

800 Free

200 Free

50 Free

200 IM

100 Fly

100 Free

100 Back

400 Free

100 Breast

**All 100’s + 50 free are done from dive in heats / all others are from push

*We are short course meters pool, so the distance events are 800/400 instead of 1000/500

*We go a 50 recovery after each effort and take an additional 1 minute between efforts

Hit 1,650 in Race Pace!

Posted on by rdwoodruff

Coach Gwynn Harrison, Bridgewater College

Start at 200 and see how many 200’s you can hit at MILE PACE :30 RI (keep doing until you miss pace.  If you miss, go 50 easy, then see how many 175’s you can hit at Mile PACE :30RI.  Continue all the way down (with the 50 easy after each ‘miss):

150: 25 RI

125: 20 RI

100:  15 RI

75:  15 RI

50: :10 RI

25: :5 RI

The first time I did this set in the fall, the swimmers enjoyed the concept, but it was chaotic. The second time this week it was fantastic, with a few tweaks. Kids need a printout of each goal time and they need to be prepared to honestly keep track of their own made yardage. It also helps to have no more than 3 swimmers to a lane if possible (or start at opposite ends). It forces swimmers who never lead to take ownership of their own set, so they need to start with that fact in mind. Swimmers will go different yardage amounts in this set. When swimmers have completed their 1650, they then must actively cheer for those still finishing. It was a good galvanizing set for our distance group – and a confidence builder!

Olympian’s Favorites with Coach Gwynn Harrison

Posted on by rdwoodruff
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

Posted on by rdwoodruff

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