Ryan Woodruff, Lynchburg YMCA
LCM. This set was a pretty standard one, but the little psychological twist we added at the end made it interesting.
4x (200 all out from dive + 100 ez free) @6:30
The twist: After #3, I thought we were doing well but not as good as we could be. I asked each swimmer to find an accountability partner and tell their partner their time goal for #4. The goal was supposed to be challenging but possible, a time faster than they had gone already. Then I informed them that the partner of each individual who failed to meet his goal would do 10 burpees. This led to a little extra buzz and encouragement before the last one.
What came next pleased coach the most. Approximately half of the group achieved their goals. Several who failed apologized (“no problem, I’m getting stronger” came the reply!!!). A few even got out and did the burpees with their partners even though they didn’t have to.
Overall, the twist led to some more motivated and faster swims, and some excellent displays of team spirit.