Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World
David Laudati, Head Age Group Coach YMCA Westside Silver Fins Goodyear, AZ
Here is a great set that I did with my advanced 11-14yr olds the other night. Challenged all the swimmers. I let them choose a name and they came up with a good one.
David Laudati
Head Coach
Mandell JCC Sharks (MJCC-CT)
Max Effort 100’s
This was part of our main practice set I did this week for my 11/12’s. At first Glance they freaked but at the end practice they said “I liked this practice, challenging but good.”
100 Max Free (Training time +3) on 2:00
75 Kick (50 w/board 25 SKOB) on1:45 (Streamline Kick on Back)
25 Minimum breaths on 1:15
Repeat 8 times
For the breathing I Challenged them with 3 or less breaths on 1,4,6. 2 or less breaths on 3,5,7 and 1 or less breaths on 8
We set our training times every month based off our test set and meet results – normally 2 to 3 sec’s slower than best time.
My swimmers were hitting close to best times every 100 and really focused on doing less breathing then I had challenge them with
The Swimming Wizard 