Heidi Miler, West Express Swim Team
We did this Saturday to simulate some racing as we have a big meet in two weeks and many of our kids haven’t swam a meet yet coming out of HS season.
I think it went well as it raised the racing level more than we normally see doing “regular off the block sprints”
—-
Saturday, January 5, 2019
Sprints off blocks – simulate racing with Winter Classic Meet in two weeks
1000 Meet warm up
6 x 50 @ 50 – build through a fast turn
300 kick build by 100
6 x 50 @ 50 – build to a fast finish
300 pull
1200/ 2200
2 x 100 @ 1:40 – 50 drill/50 free – technique focus
4 x 25 @ 30 Sprint free
100 easy
2 x 100 @ 1:50 – Non free 50 drill/50 – technique focus
4 x 25 @ 30 Sprint non free
200 easy
900/3100
Point System:
Winner of each heat gets 10 points, 2nd place 5
Best time 20 points
Best time –within 1 second 10 points
Best time within 2 seconds 5 points
Best time within 3 seconds 3 points
We set up in heats of similar speed – did each of these swims on approx. 5 min with some easy swimming and point calculating in between swims
All Swims AFAP
2 x 100 Free
1 x 100 Non Free (did not score this for heat winners with too many different strokes going on)
1 x 100 IM
At end choose between 2 x 100 broken swims or 1 x 200/500 broken swim
Cool Down
Highest point scorer won a won a TYR Prize (t-shirt, goggles etc)
I printed out a sheet with each swimmers best time sheet and attached it to the table – in between rounds the swimmers calculated their points
–—————-
If you are a coach who loves good quotes, you’ll want to check this out: https://swimmingwizard.com/e-books/
The Swimming Wizard 