Another Excellent IM Set with Nittany Lion Coach Ryan Sprang

Ryan Sprang
Head Caoch
Nittany Lion Aquatic Club

Tuesday June 28th 2016 – Done in LCM

Main Set -Upper IM
4 x 100 @ 1:50 50 fly from dive 50 free smooth (get average 50 fly time and double it)
1 x 400 @ 6:10 300 smooth free, rest 10 sec., 100 fast free
1 x 100 @ 1:30 cruise
12 x 50 @ :50 odd 15m back spin, 35m free smooth, even fast back, (get avg. 50 back on evens and double it)
1 x 400 @ 6:10, 200 smooth free, rest 10 sec., 200 breast/free fast
1 x 100 @ 1:30 cruise
3 x 200 @ 3:40 breast –  100 kick strong, 100 swim (descend 100 swim 1-3 & get time on #3)
1 x 400 @ 6:10, 100 smooth free, rest 10 sec, 300 back/breast/free fast
1 x 100 @ 1:30 cruise
4 x 150 @ 2:30 free – 50 build, rest 10, 100 descend #1-4 (get time on #4 and add it to the other times for a 4 IM add-up time)
rest 1 min.
1 x 400 @ 6:00 IM race FROM DIVE (see how close you can get to add-up time)

The Leg Crusher

Ryan Sprang
Head Coach
Nittany Lion Aquatic Club

Here was a set we did on Friday April 26th to crush the legs:
– 1 minute vertical kick, last 15 seconds all out kick in streamline
– 100 kick @ 1:40 strong with board
– 2 x 25 @ :30 12 UW Dolph kicks blast then swim smooth
– 2 x 50 @ :55 – 10 seconds all out wall kick, flipturn, then swim the 50 mini/max (maximum speed with minimum number of strokes)
– 2 minutes vertical kick, last 30 seconds all out kick in streamline
– 200 kick @ 3:20 strong with board
– 4 x 25 @ :30 12 UW dolphin kicks blast then swim smooth
– 4 x 50 @ :55 – same as the 50’s above
– 3 minutes vertical kick – last 45 seconds all out kick in streamline
– 300 kick @ 5:00 strong with board
– 6 x 25 @ :30 12 UW dolphin kicks blast then swim smooth
– 6 x 50 @ :55 – same as the 50’s above
– 4 minutes vertical kick, last 1 minute all out kick in streamline
– 400 kick @ 6:40 strong with board
– 8 x 25 @ :30 12 UW Dolphin kicks blast then swim smooth
– 8 x 50 @ :55 – same as the 50’s above

 

Nittany Power Set

Ryan Sprang
Head Coach
Nittany Lion Aquatic Club
 
Here is a tough power set 6 of our swimmers did on Thursday April 21st: (all swims were prime stroke or alternating between 2 strokes)
6 x 50 @ 1:30 on Power Tower (25 swim against resistance, 25 easy kick on back with assistance)
2 x 50 @ 1:00 strong, no Tower
6 x 15 meters blast @ 1:00 on Power Tower (blast to 15, easy kick back)
2 x 25 @ :30 Fast, no Tower
1 x 100 @ 2:00 EZ
4 x 50 @ 1:30 on Power Tower (same as above)
4 x 50 @ 1:00 strong, no Tower
4 x 15 meters blast @ 1:00 on Tower
4 x 25 @ :40 FAST, no Tower
1 x 100 @ 2:00 EZ
2 x 50 @ 1:30 on Power Tower (same as above)
6 x 50 @ 1:00 strong, no Tower
2 x 15 meters blast @ 1:00 on Tower
6 x 25 @ :50 FAST, no Tower
1 x 100 @ 2:00 EZ

 

Freestyle Pull Challenge Set with Coach Ryan Sprang

Ryan Sprang
Head Coach
Nittany Lion Aquatic Club

SCY
Pull -500’s just make the interval
200’s under 2:00

500 @ 5:30
200 @ 2:15
500 @ 5:30
2 x 200 @ 2:10
500 @ 5:30
3 x 200 @2:05
500 @ 5:30
4 x 200 @2:00

See Coach Sprang’s very popular IM Set as well

Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!
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Long IM Set with Nittany Lion Aquatic Club’s Ryan Sprang

Ryan Sprang
Nittany Lion Aquatic Club

Also: check out Sprang’s Mid IM Set from yesterday

Long IM: (done straight through but providing the spaces below to make the pattern more recognizable)
4 x 100 @ 1:15 50 fly 50 free strong
1 x 100 fly @ 1:20 fast
1 x 300 free @ 3:30 go under 3:00
4 x 25 @ :25 12 UW dolphin kicks blast then swim smooth
1 x 100 @ 1:30 free cruise
4 x 100 @ 1:15 back strong
1 x 200 @ 2:40 100 fly 100 back fast
1 x 200 @ 2:20 free go under 2:00
4 x 25 @ :25 12 UW dolphin kicks then swim smooth
1 x 100 @ 1:30 free cruise
4 x 100 @ 1:25 breast strong
1 x 300 @ 4:00 100 fly 100 back 100 breast fast
1 x 100 @ 1:10 free go under 1:00
4 x 25 @ :25 12 UW dolphin kicks then swim smooth
1 x 100 @ 1:30 free cruise
4 x 100 @ 1:10 free strong
1 x 400 @ 5:20 IM race for time
4 x 25 @ :25 12 UW dolphin kicks then swim smooth
1 x 100 @ 1:30 free cruise

Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

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Middle Distance IM Set from Nittany Lion Coach Ryan Sprang

Ryan Sprang
Head Coach
Nittany Lion Aquatic Club

1 round of:
{4 x 75 @ 1:00/1:05 (A/B interval) 50 fly 25 free strong
{1 x 200 IM @ 2:45/2:55 (A/B interval) fast fly, smooth ba/br/fr with good technique
2 x 25 @ :25 12 UW dolphin kicks blast, then smooth free
2 rounds of:
{4 x 75 @ 1:00/1:05 back strong
{1 x 200 IM @ 2:40/2:50 fast fly/ba, smooth br/free w/ good technique
4 x 25 @ :25 12 UW dolphin kicks blast (done after the 2 rounds above)
3 rounds of:
{4 x 75 @ 1:05/1:10 breast strong
{1 x 200 IM @ 2:35/2:45 fast fly/ba/br, smooth fr
6 x 25 @ :25 12 UW dolphin kicks blast
4 rounds of:
{4 x 75 @ :55 free strong
{1 x 200 IM @ 2:30/2:40 all fast
8 x 25 @ :25 12 UW dolphin kicks blast

Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!
 

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