Tempo Work with Cornell Men’s Swimming

Jake Lichter, Assistant Men’s Swim Coach, Cornell University

This afternoon workout (following this morning workout) was all about giving them some speed and opportunities to go fast. Our guys are crazy competitive so the flag races were a blast and got them working hard without realizing it. This set them up well going into the 30 x 50.

10 x 50 fr/bk on :50
8 x 75 k/d/s on 1:10
6 x 150 on 2:00 Paddles
O: hyp 3-5-7
E: hyp 5-7-9

4 x 25 from mid pool Dec 1-4 on :30
1&2: no propulsive movement, get back to middle on jump alone
3: Identify when you start to slow down then kick and break out
4: Put it all together
1 x 50 of that stroke on 1:00 Put it all together with the two turns

10:00 Flag Races
Start with both hands on the wall, whistle jump out to the flags, flip at the flags and sprint back to the wall

Tempo work
30 x 50 on :50
6 @ [1000p] + 1 EZ
4 @ [500p] + 1 EZ
2 @ [200p] + 1 EZ

Mid Distance 1
1: Fast (100-200p)
1: EZ

Mid Distance 2
1: Fast (100-200p)
2: EZ

See Coach Lichter’s previous post IM/Free Ascend Descend set here.

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Mini Maxi 25s

Ryan Woodruff
Head Coach
Lynchburg YMCA

This is a simple set designed to help your swimmers physically explore the relationship between stroke tempo, stroke length, and speed.

8 x 25 @ :35 all one stroke, choice
odds minimum cycle count (long strokes)
evens maximum speed (count cycles for comparison to odd 25s)

1 x 200 @ :20 rest
Steady swim of the same stroke as the 25s, try to hold a cycle at or within 1 cycle of the minimum count from the odd 25s.  This should be challenging, particularly if the pace is pushed a bit.

Repeat as many times as you want!