We did this set using a few 50m lanes and a 12m diving well. The diving well has a chain link fence about 12 feet from the dive of the pool that is perfect for anchoring stretch cords. For the buckets/Sox station, we used hockey pucks on the bottom to indicate the distances.
We have days where the whole group does one workout. Other times, we split by strokes. On this day, we split along distance lines. Part of the group worked around their distance race pace, while the other group did a small number of intense 50s from a dive. The sprinters also watched their 50s back on video and did some active recovery during the 6:00 interval. This workout was in LCM.
LCM. The aim of this set was for us to train good-quality butterfly while accommodating the wide range of fly speeds in our top two groups. We used the :10 rest to allow swimmers to go at their own pace, and the changing instructions in terms of cycle count promoted mental engagement. Having some freestyle in each 50 also allowed them to recover their technique for the next 50 and avoided “butterstruggle.” Total fly cycles: 440.
We did this set the other day with a few of our 13-14 year-olds in SCY. It proved to be a motivating and challenging set.
In each 8:00 part, the goal was to do as many repeats of the given distance and stroke as possible. We recorded the total distance covered, which allowed us to calculate average pace and set goals for possible future sets.
The purpose of this set was for us to get some medium-intensity butterfly reps in during some aerobic freestyle. We interspersed that with some brief fly sprints on large rest. Performance was solid on this one, but not amazing probably due to a difficult practice the day before. SCM.
In the pre-set, we used an approximately 10-foot long rope (with a loop in each end) to have a swimmer stand on deck and pull a teammate into a fast turn (imagine a fighter jet on an aircraft carrier accelerating from zero to takeoff) and then sprinting through the breakout and one cycle. P100 = 100m race pace. OTB = off the blocks, FAST!!! EZ = Easy speed. We did this set in a 25m pool.
SCM. We have done similar sets before, but doing “Snakes” remains one of my favorite ways to get in a challenging fly set with good technique. We have 5 lanes to work with, so we do 125s swimming up lane 1, returning in lane 2, then lane 3, etc. We split the swimmers up into three levels of ability based on how well they hold together their butterfly strokes under fatigue. We go in order from fastest to slowest and everyone is on the same interval. The fly swimming has to be fast enough to be “in rhythm” and on top of the water.
SCM. This IM set turned out to be a good challenging one for our group. The 150s IM were done with 50m of 2 strokes and 25m of the other two strokes, with the assignments rotating each rep. For example, #1 was 50 fly/50back/25 breast/25 free. We used 4 different intervals for our group in a 25m pool.
This set was a pretty good one for us tonight. Swimmers who were diligent with their efforts got some very good results, particularly at the end. All of the 50s were swimmer’s choice of stroke, but the instructions were to stick with the same stroke for three 50s in a row. We did this set in a 25m pool. The 50s on :40 definitely made them feel the squeeze of fatigue, but they were able to give it a little extra juice when the interval opened up at the end.