Effective 7k Speed Practice

Brad Herndon, Greensboro Community YMCA

Warm-Up (600):

600 – 75 Swim/25 Skull

Pre-Set (1200):

 8 x

1 x 75 flutter kick on back @ 1:15

1 x 50 Swim (IMO by rd)  @ :45

1 x 25 Dk or BR Kick @ :30

PULL SET (800):

 1 x 800 FR Pull with paddles, buoy, snorkel

Build ¾ c-up into sprint last 25 of each 100

Main Set (2100):

4 x (FINS)

8 x 25’s w/ Fins FAST @ :15 (Goal is to hold under 12 with great underwaters)

1 x 100 EZ @ 2:00

– Extra 1  x 100 without fins @ 2:00 (Prep for Sequel)

4 x (NO FINS)

6 x 25’s FAST @ :20 (Goal is to hold under 15 with good race habits)

1 x 50 EZ/Prep @ 1:00

Post Set (1500):


1 x 200 Fr w/ paddles @ 2:30

1 x 150 Skull or kick mix @ 2:30

1 x 100 Backstroke build turnover @ 1:30

1 x 50 All out anything @ 1:00

Kick-Drill-Sprint Set (700):

7 x 100’s @ 1:45

All are 1 x 50 burnout flutter with board, 25 focused drill, 25 all out sprint

Cool-Down (100):

100 EZ (minimum)

Free/Kick/IM/Underwater with Coach Brad Herndon

Brad Herndon
Head Coach
GCY Makos

GCY Makos National Team 1/3/2018

Warm-Up (24 min, 1500):
500-400- 300-200- 100
Swim – Kick w/ Fins – FR Pull – IM – Drill w/ snorkel

Pre-Set (22 min, 1200):
8 x 50 Free Kick Only @:55 (Board)
   :40 sec transition
8 x 50 FR Pull Only @:50 (Buoy, paddles, snorkel)
   :20 sec transition
8 x 50 FR Swim Only @:45 (Continuous Boil Kick)

Main Set 1 (44 min, 2400):
Underwater focus, pop up “between the 15m marks” every length!
3 x 50’s Kick @ 1:00 (no board, max out underwaters)
      First – Fly/Back on back, Second – Back/Breast on back, Third- Breast/free
      on stomach (MAX underwaters on fly, back, and free kicks)
3 x 50’s Swim @ :55
      First – Fly/Back, Second – Back/Breast, Third – Breast/Free
      Execute turns efficiently , max underwaters
3 x 100 IM’s @ 1:45
     All 3 = Max Underwaters Descend, 3 rd is all out still with max underwaters!

Main Set 2 (18 min, 1200):
8 x 150’s @ 2:15 with fins
1-4 Freestyle w/ paddles and short fins, DESCEND!
5-8 Back, long fins, no paddles, focus is on underwaters popping up between
the yellow, still descend time! ALWAYS max out last 25 underwater effort!

Cool Down (2 min, 100):
EZ choice 100 minimum

TOTAL = 6500

Kicking Down the New Year with Coach Brad Herndon

Brad Herndon

Head Coach
Greensboro Community YMCA
This is one of our “countdown sets” we did today long course meters after our hardest workout last night. We are down in Florida training outdoors! 

It takes exactly 1 hour and 50 min and is 5500 LCM, it is the warmup, pre-set, main-set, everything except cooling down (we did 400 with fins ez), only equipment needed is a board (although several used snorkels):

10 x 50’s swim at :55
10 x 50’s kick at 1:05
9 x 50’s swim at :55
9 x 50’s kick at 1:05
8 x 50’s swim at :55
8 x 50’s kick at 1:05
7 x 50’s swim at :55
7 x 50’s kick at 1:05
6 x 50’s swim at :55
6 x 50’s kick at 1:05
5 x 50’s swim at :55
5 x 50’s kick at 1:05
4 x 50’s swim at :55
4 x 50’s kick at 1:05
3 x 50’s swim at :55
3 x 50’s kick at 1:05
2 x 50’s swim at :55
2 x 50’s kick at 1:05
1 x 50’s swim at :55
1 x 50’s kick at 1:05


Any stroke board optional as long as you can make the interval!

Last 50 in a series is all out sprint!

Each lower number of 50 cycles you pick up your speed

Fly Challenge (optional, 6 of our 34 did this): The last 4-3-2-1 swims are all butterfly!

Anytime you choose fly or back you have to go for the 15m mark!

All sprint kicks goal is under :45!

The intervals we did take you away from the top then you work back towards the top…

All levels did this, highlights:

We had a 35 br sprint (boys) and a a few 39’s girls

Several 27’s from boys on free

A kicker broke 40 a few times…

200 focus with Coach Brad Herndon

Brad Herndon
Head Coach
Greensboro Community YMCA

High Performance Based Main Set/Practice

Distance Focus = 200

Part I. Odd Rounds Free, Even Rounds Stroke 44 min

4 x 25’s Drill, Build, or Technique Work (set up for 200 fast)
1 x 75 Fast (Feel is of the first 75 of a 200, kids go ALL OUT)
1 x 100 Fast (Building legs while maintaining core strength, feel is of the middle 100, kids go ALL OUT)
1 x 75 (1 x 25 ALL OUT and finish, go straight into a 50 EZ)

Odd Rounds FREE :25/:50/1:10/1:20 (5 min)
Even Rounds STROKE/IM :30/1:10/1:20/1:30 (6 min)

Periodically we will get times on the broken 200’s in total as best we can…swimmers you are to know this as well if asked!

Part II. 20-minute Follow-Up/ Partner Dryland/Swim: 24 min

Partner-up (getting half OFF deck, and half OUT of the water): One swimmer swims a 100, this is ALWAYS done as an EZ first 50, then an ALL OUT SPRINT second 50, to mimic 2nd, 3rd, and 4th 50’s at 200 GOAL Pace, but go ALL OUT. As your partner swims, you do dryland on deck which ranges from sit-ups/planks/jump rope/push-ups/med ball tosses/med ball slams. Switch for 20 minutes in duration, all are to get in at least 6 x100’s apiece, let’s see who can get as many or more than 8 x 100’s.

Part III. Culmination: 8 min

1 x 200 ALL OUT in your specialty 200 event, individually in heats. One per lane, teammates will give you your 100 splits!

Kick & Distance Free Set With the Greensboro Community Y

Brad Herndon
Head Coach
Greensboro Community YMCA Makos

I keep getting great ideas from this page, so I wanted to give back…not even sure what’s originally ours anymore, but here’s our toughest set so far this season, based on how kids worked it and feedback we got:
Distance Free set for our National/National Prep groups, faster intervals were for our National kids, slower for National Prep – set took a little over 58 minutes for Nat, a little under 1 hr 10 minutes for Nat Prep.  The goal was to build kick each swim with the same amount of effort used on the 25 x kicks.
Note arrows on the left, kids went all the way up to 500 yard free for time, which they only did once (fastest boy 4:59, fastest girl 5:27), then went back the other way down to 2 x 25’s Kick (Total set yardage = 4000, 1500 kick, 2500 swim)