Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World
Coach Alex Morris, Kansas City Blazers, Shawnee Mission North
This is the second of a couple of sets (see the first one here) that went really well for us over the last week or so. We are still not back to full training capacity yet.
4 rounds:
Coach Alex Morris, Kansas City Blazers, Shawnee Mission North
This is the first of a couple of sets that went really well for us over the last week or so. We are still not back to full training capacity yet, so the 75s on the stations set gave us an idea of where we are.
Stations set – each station takes 6 minutes, then take about 1 min rest to switch stations, we went through the whole rotation twice.
Alex Morris, KC Blazers
Here is a set idea that I came up with over the summer that I call “Race to the Top” which is very similar to the Targeted Finishes set.
The goal is to be back by the :00 (top) (or :05 for second person, :10 for third person, etc.) no matter when you leave. So the interval is always 1:01, but you have 1 second less to complete each 50 as you go through
The first time you miss being back by the Top, you stop and sit one out and out on fins, then hop back in and continue until you miss again
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Coach Alex Morris, KC Blazers
Here is a set we used with our National group to reinforce technique quality and race endurance on 200s of stroke. The 25s and 75s should be primary stroke (Or 3 rounds prime, 2 rounds of a secondary stroke). The swimmers chose their intervals on the 75s based on the stroke they were doing and ability, then the rest interval at the end of each round designed to bring the whole group back together to start the next round
5 rounds:
4×25 on :30, 1 form/DPS, 1 build, 1 hold, 1 fast
4×75 hold form and stroke count @ :55/1:00/1:05
50 sprint kick @ :50 (body line kick w/snorkel)
3×50 choice ez @ :50
About 20-60sec Rest to regroup before starting next round
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Alex Morris, Kansas City Blazers
Looking to build speed on the stroke 50s throughout the set, work on closing speed in a 200 race
2 rounds, can change stroke between rounds
100 free @ 1:45
2×50 stroke @ :50 – 200RP +1
100 Free @ 1:45
4×50 @ 1:00 – @ 200RP
100 free @ 1:45
6×50 @ 1:10 – 200RP -1
300 ez – 50 kick/50 scull/50 drill
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Alex Morris, Kansas City Blazers
One round of each stroke, take the average of each round of 3×100 and add together for an estimated 400 IM time.
4 rounds, IM order by round:
4×25 desc 1-4 @ :30
3×100 stroke @ 1:45 best average/AFAP
2×50 kick/scull @ 1:00
1:00 rest between rounds
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Alex Morris, Kansas City Blazers
Start with good form/quality, then build tempo and effort throughout the set, aiming to finish around 1000 pace/tempo. Use 150’s as active rest
150 bk/br/fr @ 2:15
100 free @ 1:15/1:20
150 bk/br/fr
200 free @ 2:25/2:35
150 bk/br/fr
300 free @ 3:35/3:50
150 bk/br/fr
400 free @ 4:45/5:05
150 bk/br/fr
500 free @ 5:55/6:20
150 bk/br/fr
600 free @ 7:05/7:35
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